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 

Thursday

@ MobilityFit
split jerk tech work, up to 45lbs (good!)
strict pull-ups, with and without a band, tons of negatives - trying not to shrug upper traps
one-handed plate flips, 10lbs
+
the usual bodybuilding routine

Wednesday

AM

10:00 AirDyne

+

mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

3 x 6-8, 31X1; 2:30 rest

C) For time steady

30 goblet squats, 53
:60 front leaning rest on ground
20 goblet squats
:60 front leaning rest on ground
10 goblet squats

D) 4 sets

:30 Assault Bike @ 97%
4:30 walk rest

A. complete
B. 123, 143(6), 143(8) - limited by grip strength
C. 4:20, unbroken
D. complete, 82 RPMs throughout

Tuesday

A) 8 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 85% effort - sustainable within & throughout each set
2:00 walk rest

C) Every 2:00 for 8 sets

15m reverse sled drag, heavy indoor grind

A. complete, first two were ~150m because I forgot where the squares were marked

B. 2:03.4, 2:03.4, 2:03.4

C. complete with 180 on the sled

+

3 sets of 10:

external rotations, elbow at side, 3lbs

external rotations, elbow on knee, 3lbs

serratus punches, 25lbs

+

3 sets of 10:

hammer curls, 15/hand

bicep curls, 12/hand

tricep roll backs, 15/hand

+

3 sets of 10:

dumbbell press, 15, 15, 12/hand

dumbbell bench press, 25/hand

Monday

A) Safety bar squat

5-5-5, 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 6-8 20X0; :60 bewteen sides

C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps

30 double-unders
10 glute-ham sit-ups
10 alternating pistols

D) 3 sets not for time

:30 Sorensen hold
:30 front leaning rest on ground

A. 203, 223, 233(4) - not confident on the last rep without a spot

B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side

C. complete

D. complete

+

3 sets:

5 banded pull-ups, green band

5 dip progressions

+

5 strict pull-up singles, with s-l-o-w eccentric 

Sunday

60:00 hike @ Ault Park with the whole gang 

Saturday

A) Snatch-grip deadlift

3-2-1-1-1, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 3-4/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 40:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 133(3), 143(2), 153, 163, 173

B. 20, 25(4), 25(3), 25(2), 25(3)

C. complete, 52-54 RPMs

Added between B&C: 

3 sets of 10: 

hammer curl, 15/hand 

bicep curl, 12/hand 

tricep kickback, 15/hand 

+ 

3 sets of 10: 

side-lying external rotation, 3/hand 

elbow-on-knee external rotation, 3/hand 

serratus punches, 20/hand 

+ 

3 sets of 10: 

seesaw bench press, 20/hand 

1-arm row, 30/hand 

+ 

3 sets of 5: 

strict pull-ups, green band 

dip progressions

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

Thursday

@ MobilityFit
ROM/mobility
+
Houghstons, 20 unweighted of:
As, Ts, half snow-angels, clean and jerk (modified)
+
3 sets of 10:
W's against wall
modified Bradford press
+
3 sets of 10:
hammer curl, 15/hand
bicep curl, 10/hand
tricep kick back, 10/hand
+
3 sets of 10:
1-arm dumbbell row, 30/hand
dummbell bench press, 15/hand
+
3 sets:
5 banded pull-ups, perfect
10 dumbbell shoulder press, 15/hand
+
3 sets:
0:60 overhead hold with earthquake bar, reds and 15s, oranges and 12s
10 TRX lat pull-downs

Wednesday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Barbell single-leg Romanian deadlift

3 x 4-5/side; :90 between sides

C) Goblet squat

3 x 15-20 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 1 lap around rig/side; :60 between sides

E) 4 sets

:25 Assault Bike @ 97%
4:05 walk rest

A. complete

B. 123(4), 123(5), 133(4) - balance and grip

C. 20 across - breathing

D. 53 across

E. complete, 82-85 RPMs

Tuesday

AM

20:00 AirDyne

+
ROM/mobility

PM

A) 3 rounds

1000m row @ Z1
:60 walk rest
1 mile Assault Bike
:60 walk rest

B) Not for time

400m sled drag, moderate/tough

row ~2:19/500m
bike ~49 RPM

~ 11 minutes with 105 on the sled (not moderate)

Monday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Safety bar squat

3-2-1-1-1, 41X1; 3:00 rest

B) Unsupported 1-arm DB row

3 x 8-10, 20X0; :60 bewteen sides

C) 10:00 steady, focus is on quality movement/positions over reps

10 alternating pistols
15 double-unders
:20 front leaning rest on ground

D) 3 sets not for time

30 band good mornings
15 glute-ham sit-ups

A. 203(3), 223(2), 233, 238, 238
B. 30, 35, 40(10)
C. complete
D. complete with green band

So happy to feel like I'm training regularly again! The 10:00 piece was super fun. No issues with double-unders or planks, and pistols are smoother than they've ever been. 

Sunday

65:00 hike @ Cincinnati Nature Center 

Saturday

A) Snatch-grip deadlift

5 x 3-4, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 4-5/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 35:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 123, 133, 138(3), 138(3), 138(3)

B. 20(5), 25(3), 20(5), 25(2), 25(5)

C. complete, 53-55 RPMs / 280 calories