Friday - 25 weeks post-op

A1)
Front squat
3-2-1-1-1 building so that last single is tough, 20X1; :60 rest

193(3), 213(2), 223, 233, 243F - really had no business going for the last one, 233 was pretty sticky

A2)
Strict ring pull-up
5 x 1-2, 21X0; :60 rest

2 across! and probably closer to 31X1, for some reason

B)
3 rounds for time
.5 mile Assault Bike
:60 med ball bear hold (no carry, just hold), 75
:60 front leaning rest on ground

11:25

Thursday

excellent day @MobilityFit:
handstand push-ups, strict and kipping, to a 25 + abmat
TRX "wall" walks
handstand walking!!!!!
power snatches with Brandon, up to 65lbs (crisp and solid)
bis&tris

Wednesday

A1)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :30 between sides, :30 rest

Complete

A2)
Bottoms up 1-arm press from lunge (forward leg is opposite working arm)
3 x 6-10/side; :30 between sides, :30 rest

20(8) across - equally challenging on both sides

B)
Clean-grip deadlift
take your time and build to a tough (not max) single for the day

273, tough enough for today

C)
Alternating KB pull-throughs from plank
3 x 10 light & controlled; :90 rest

Complete with 10lbs. Totally fine once I did the first one.

D)
AMRAP in 3:00
Assault Bike calories - nothing above 70 rpm for the first :60!

49 - held 68-71 for the most part, but did start out a little hot (73), and faded a little around 2:00 (63ish)

Tuesday

A)
5 sets
500m row @ 2:00.0-2:00.9/500m
2:00 walk rest

2:00.7, 2:00.6, 2:00.5, 2:00.5, 2:00.4

B)
Every 3:00 for 5 sets
30m straight arm prowler push, moderate/tough indoors

Complete with 140

Monday

A)
Back squat
3-2-1-1, 40X1; 3:00 rest

215(3), 235(2), 255, 265

B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides

60(6), 60(5), 60(5R/4L)

C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand

7 rounds + 4 push-ups with 35/hand

D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)

+10(8), +20(4), +20(4)

Sunday

50:00 hike @ Ault Park with Chels

Saturday

A)
Snatch-grip deadlift
2-2-1-1-1 build to a tough single, 31X1; 2:00 rest

173(2), 193(2), 213, 233, 243

B)
Shoulder press
build to a moderate/tough single (not a max!), 31X1

75 - really no struggle at all,  but 85 didn't move

C)
AMRAP in 10:00
1 mile Assault Bike
30m DB walking lunge, tough
max distance in remaining time med ball bear hug carry, 75

210m with 40/hand for the lunges

D)
3 sets not for time
:30 Sorensen hold
:30 front leaning rest on rings

Complete

Friday - 24 weeks post-op

A)
Front squat
3-3-2-2 moderate/tough, 20X1; 3:00 rest

173(3), 193(3), 203(2), 213(2)

B)
3 sets
15 Russian kettlebell swing
10 Assault Bike calories @ high effort
2:00 walk rest

Complete with 70
~75 RPMs

C)
3 rounds for time @ high effort
15 perfect unbroken Australian pull-ups
15 air squats
30 double-unders

4:43
First round unbroken with bar on 8th hole
Second round broken into 3 sets with bar on 8th hole
Moved bar to 6th hole for the third round but still had to break into 3 sets

Thursday

@ MobilityFit
3 sets:
banded strict pull-ups
strict toes to bar
handstand holds
+
5 sets:
strict handstand push-ups to 2 abmats
controlled kipping on a bar
+
3 sets:
wall walks, then "wall" walks on a TRX (SO HARD)
seated to standing rope pulls
+
bis&tris

Wednesday

A)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :60 between sides

Complete

B)
Clean-grip Romanian deadlifts
3-2-1-1-1, 31X1; 2:30 rest

203(3), 213(2), 223, 233, 243

C)
3 sets
:60 alternating pistols @ steady pace - not an AMRAP
:60 rest

Complete, getting pretty smooth these days

D)
AMRAP in 3:00
Assault Bike calories

DNF, but did 2 pretty spectacular 0:60 sprints at 97%. Went out WAY WAY WAY too hot on the first one (>80 RPMs) and panicked at the 0:60 mark (23 calories in). Rested about 10:00 then did the same damn thing, 78-80 RPMs for almost a minute, tríed to back down to 70ish (my intended goal pace) but faded off of that almost immediately and just called it. I would like to blame this on being after a long day and in an empty gym, but the real reason I quit is that I got in my own head about beating Leah. Which is so dumb, for like 14 reasons. It's been so long since I've been able to compare my results to anyone else's and I wish I could say I don't care but apparently I do. (I got 47 calories in May).

Tuesday

A)
Every 2:00 for 4 sets
15m straight arm prowler push, moderate indoors - grindy is good

Complete with 140

B)
4 sets
500m row @ 2:00.0-2:00.9/500m
2:00 walk rest

2:00.6, 2:00.4, 2:00.5, 2:00.5

C)
4 sets
50 double-unders
:60 rest

Complete

Monday

A)
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest

215, 225, 230, 230

B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides

50, 55, 60(5)

C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest

Complete with 53

D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)

Complete

Sunday

off

Saturday

A)
Snatch-grip deadlift
2-2-2-2 (4 sets for A1 but only 3 for A2 again), 31X1; :60 rest

153, 173, 183, 183

B)
1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)
3 x 4-5/side, 21X1; :30 between sides, :60 rest

25(5), 30(3), 30(3) - it's hard to hit the rep ranges with such big jumps in dumbbell weights - I could do more than 5 at 25, but there's a big difference at 30lbs...

C)
60:00 Assault Bike @ Z2 - last week here
off every 10:00 for 15 glute-ham sit-ups

Complete, 52-53 RPMs