Friday - 21 weeks post-op

A) 3 sets

10 alternating safety squat reverse lunges, as heavy as possible w/no danger of failing
250m row @ high effort
2:00 walk rest

B) 3 sets

15 light/moderate Russian kettlebell swings
60 double-unders
2:00 walk rest

C) 3 rounds easy pace

10 natural knee extensions
10 Australian pull-ups
15m plate pinch carry, 25/hand

A. complete with 163 across; 1:53, 1:52, 1:51/500m avg

B. complete with 53 across

C. complete with bar at 15th small hole down

+

400m one-arm Farmer's walk with Chels, 35

Friday - 5 months post-op

AM

30:00 AirDyne

PM

A) Safety squat alternating reverse lunges

build to a heavy (not maximal) 10

B1) Natural knee extensions

3 x 10; :60 rest

B2) Australian pull-ups

3 x 6-8 in more challenging set-up than previous week; :60 rest

C) For time

50 double-unders
10 Russian kettlebell swings, light
40 double-unders
10 Russian kettlebell swings
30 double-unders
10 Russian kettlebell swings
20 double-unders
10 Russian kettlebell swings
10 double-unders

D) 1 set

max distance plate pinch carry, 25/hand

A. 183

B1. complete

B2. 8 across with bar on 15th small hole from the top

C. 3:43 with 35

D. ~28m 

Friday - 19 weeks post-op

A) Safety squat alternating reverse lunges

4 x 8-10 total; 2:00 rest

B1) Natural knee extensions

3 x 10; :60 rest

B2) Australian pull-ups

3 x 7-10 in more challenging set-up than previous weeks; :60 rest

C) For time

60 double-unders
60 glute-ham sit-ups
60 double-unders

D) Not for time

90m plate pinch carry, 35/hand - break and rest as needed, goal is 15m increments

A. 173, 183(8), 183(8), 183(8)
B1. complete
B2. complete with bar on 10th hole from the top
C. 5:25
D. complete but all 15m increments broken once