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

Friday - 18 weeks post-op

AM

20:00 AirDyne

+
ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 10-14 total; 2:00 rest

B1) Terminal knee extensions

3 x 30/side w/pause @ back; :30 between sides

B2) Australian pull-ups

3 x 12-15 in easy set-up; :60 rest

C) 6 sets

10 glute-ham sit-ups
15m plate pinch carry, 35/hand
40 single-unders w/blue rope
:60 rest

A. 163, 173(10), 173(10)
B1. complete with green band
B2. complete with bar on 5th hole
C. complete, unable to go 15m unbroken

Thursday

@ MobilityFit 

ROM / warm up with the same stuff as usual 

+ 

tested out: 

planks (good to go) 

turkish get-up (ok unweighted, impossible with even a 1lb weight) 

+ 

3 sets: 

assisted dip progressions 

eccentric of pull-up, as slow as possible 

+ 

jerk recoveries, up to 10 @ 93lbs 

+ 

3 sets: 

overhead earthquake bar walking, oranges and 20s 

modified Bradford press, PVC 

+ 

3 sets: 

hammer curl, 15/hand 

bicep curl, 10/hand 

tricep pull-down 

+ 

3 sets: 

banded pull-ups, perfect and slow

Wednesday

A) Single-leg unweighted hip hinge

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

B) Barbell single-leg Romanian deadlift

3 x 5-6/side; :90 between sides

C) Goblet squat

3 x 15 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 45m/side; :60 between sides

E) 5 sets

:20 Assault Bike @ 97%
3:40 walk rest

A. complete

B. 103, 113, 123(5)

C. complete

D. 53 across

E. complete, 86-90 RPMs

Tuesday

AM
A) Not for time
1500m row @ Z1
2 mile Assault Bike
800m moderate sled drag - 80

AM2 @ MobilityFit
As a warm up:

Crossover Symmetry 

Z press, PVC 

Assisted pull-ups 

+ 

3 sets: 

TRX lat pull-downs 

overhead walking with earthquake bar, oranges and 15s

+ 

split jerk tech work with BK 

+ 

3 sets: 

assisted dip progressions 

banded strict pull-ups 

+ 

3 sets: 

hammer curl, 15/hand 

bicep curl, 10/hand 

tricep pull down, red band 

eccentric of pull-up, as slow as possible

PM
off

My shoulder is doing something hella weird, and I don't like it. The tendons in the front, just medial to the scar (bicep tendon? coracobrachialis? anterior delt? pec?) are snapping/clicking with any sort of internal or external rotation. It's been happening for a few weeks, and I mentioned it to Tim, who said that with the amount of surgery I'd had, he wasn't worried about a little clicking, but it's getting steadily more prevalent. You can feel it through the skin, it's very strange and a bit unsettling. My shoulder has also been much more achy in the last couple of days than it has in a long time, which may be completely unrelated and due to the change in weather, or the increase in movements over the past week. Drew said he isn't concerned, but it's hard for me to just let it go, considering the history.

Drew attacked the soft tissue to try to get it to calm down - cupping, graston and dry needling with stim - none of which helped with the clicking, and made it rather pissed off in general.

FML. This just keeps dragging on and on and on and on, doesn't it?

PS - split jerks felt totally fine (training bar only), but I tried one push jerk and it was AWFUL, definitely not ready for that yet. It's weird that you need more ROM for a push jerk than a split jerk, but apparently, you do. Or, at least, I do. 

Monday

AM
20:00 AirDyne
+
ROM/mobility

PM
A)
Safety bar squat
3-3-3-3-3, 41X1; 3:00 rest
 173, 183, 193, 203, 213

B)
Every :60 for 20:00 (5 sets of each
1st: 6-8 L shrimp squats
2nd: 6-8 R shrimp squats
3rd: 4-6 L unsupported bent-over DB rows, 21X1
4th: 4-6 R unsupported bent-over DB rows, 21X1

 8 across
30, 35, 40(6)x3

C)
3 sets not for time
25 band good mornings
15 glute-ham sit-ups

Complete with green band

Sunday

AM

20:00 Airdyne @ Z1

+

ROM/mobility

PM

52:00 hike @ Cincinnati Nature Center 

Saturday

A) Snatch-grip deadlift
5 x 4-6, 31X1; 2:30 rest
B) Seated 1-arm DB shoulder press
3 x 5-6/arm starting w/R and matching w/L, 21X1; :60 between arms
C) 30:00 Assault Bike @ Z2
off every 5:00 for 5 glute-ham raises

A. 83, 93, 103, 113(4), 113(4) - can't hang on to a hok grip at 113
B. 15, 20(6), 20(6)
C. complete, 53-55 RPMs / 240 calories

As a warm-up: 

3 sets: 

Crossover symmetry 

Z-press, PVC 

0:30 active hang from bar 

In between B&C: 

3 sets, 10 each: 

hammer curl, 12, 15, 15 

bicep curl, 12 

floor press, 30/hand 

tricep pull-down, red band 

+

 3 sets: 

4 perfect and very slow pull-ups, with purple band 

10 dip progressions

Friday - 17 weeks post-op

AM

20:00 AirDyne @ Z1

+

ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 14-16 total; 2:00 rest
B1) Terminal knee extensions
3 x 25/side w/pause @ back; :30 between sides
B2) Australian pull-ups
3 x 10-12 in easy set-up; :60 rest
C) 4 sets
15 glute-ham sit-ups
45 single-unders w/blue rope
:60 rest
D) Not for time
120m plate pinch carry, break and rest as needed

A. 133, 143, 153(16)

B1. Complete with green band 

B2. Complete, bar on highest of the bottom holes, 12 across 

C. Complete 

D. Complete with 25/hand 

Holy shit. I am very sore. I love it!!!!

Thursday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

AM2 @ MobilityFit
3 sets:
Crossover Symmetry
Assisted pull-ups with active hang
TRX lat pull-down
+
3 sets, 10 each:
hammer curl, 10/hand
bicep curl, 10/hand
floor press, 30/hand
tricep pull down, red band
+
tested out:
Russian kettlebell swings, up to 53
ring rows
+
3 sets:
overhead scap activation against wall
walking overhead hold with earthquake bar, double oranges and 12s
+
snatch position work with BK
+
tested out:
strict pull-ups, unassisted
back squat
+
3 sets:
perfect banded strict pull-ups, blue band
dip progressions on bars

PM
off

Great day at PT! Shoulder feels excellent and so much progress!

Drew thought I'd be ready for some Oly work, and asked Brandon to take me one-on-one for a while. This was awesome! Brandon is a great coach and had some good cues that I hadn't heard before. I'm not quite ready to receive a bar overhead, but position work and pulls all felt really good. I'm looking forward to working with BK moving forward.

When I was hanging from the bar, I felt strangely confident that I could do a pull-up. And I could! I did two strict pull-ups, but Drew wasn't happy with how I was initiating the pull, so he has me limited to banded pull-ups until I'm stronger. But still! Just 8 days ago I could barely hang from a bar for 3-4 seconds. Awesome.

When I was working with BK, he wanted me to do some BTN strict presses, and I immediately said that I hadn't held a bar behind my neck yet but it was totally fine! I then felt encouraged to try a back squat, and it was also totally fine! Drew said I could start to transition off the safety bar over the next few weeks, which is very exciting.

Dips are going to be the last thing to come back. Can't support myself at the top of a dip, and pretty uncomfortable past parallel, but I'm working on progressions and these too will come.

What a day!

Wednesday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

PM
A) Single-leg unweighted hip hinge - treat this as a warm-up
3 x 6/side slow & controlled; :60 between sides
B) Barbell single-leg Romanian deadlift
3 x 6-8/side; 2:00 rest
C) Goblet squat
build to a moderate set of 20 - just want to get an idea of what's reasonable for big set, what the limiter is, etc.
D) 1-arm Farmer's walk
3 x 30m/side; :30 between sides
E) 5 sets
:30 Assault Bike, increase effort so :00-:05 is easy, :05-:15 is high aerobic effort, :15-:30 is a sprint
3:00 walk rest

A. complete
B. 63, 83, 93(8)
C. 70 - no real limiter other than hesitation cleaning it
D. 35, 53, 53
E. complete, 88-90 RPMs on the first 4, 86 RPMs on the 5th


Today I finally felt like we were getting back into the swing of regular training. Everything felt great!