Monday

A) Back squat: 5-5-5, 40X1; 2:00-3:00 rest

185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff

B) 1-arm DB row (bench supported): 3 x 7-10/side, 20X0; :45 between sides

40, 45, 50(7)

C) 10:00 for reps & movements quality: 2 perfect push-ups 4 deadlifts, 145 8 alternating pistols 32 double-unders

6 rounds + 4 deadlifts

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

Complete

Sunday

75:00 hike with Chels @ Cincinnati Nature Center

Saturday

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

133, 143, 153, 163

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg): 3 x 5-6/side, 21X1; :30 between sides, :60 rest

25(6) across

C) 55:00 Assault Bike @ Z2: off @ 11:00, 22:00, 33:00, & 44:00 for 16 glute-ham sit-ups

Complete, 52-53 RPMs

Friday - 22 weeks post-op

A) 3 sets: 5 front squats (barbell) - you choose weight 250m row @ high effort 2:00 walk rest

113 across Row ~1:47/500m No issues with the front squats, but didn't feel like being overly aggressive on day 1

B) 3 sets: 10 moderate/tough Russian kettlebell swings .3 mile Assault Bike @ high effort 2:00 walk rest

70 across Misjudged how long 0.3 would take (0:43) and went out way hot on the first one (76-78 RPMs), then settled in to 66-70 RPMs for the remainder

C) 3 rounds @ high effort: 10 Australian pull-ups 20 air squats 30m Farmer's walk

4:55 with 53/hand Bar on 12th hole down - got very tough on the second and third rounds; slowed down to ensure every rep was still perfect

Thursday

@ MobilityFit 

strict toes to bar! 

bear crawls, even more deliberate and controlled than I was doing yesterday, but how I was doing it yesterday was fine within a workout 

seated sled pull with a rope, 145 on the sled 

rope climb progressions from seated 

rope climbs! (SUPER easy, it's amazing how easy it is when you use the correct muscles) 

+ 

all the dumbbell stuff

Wednesday

AM

10:00 AirDyne

PM

A) Single-leg unweighted hip hinge

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

B) Clean-grip Romanian deadlifts

4 x 3-4, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

10 goblet squats, 70
10m bear crawl
200m row
10m bear crawl

D) 3 sets

:40 Assault Bike @ 97%
4:50 walk rest

A. complete

B. 163, 173, 183, 193(4) - finally able to tolerate hanging on to a hook grip

C. complete

D. complete, 78-80 RPMs

Tuesday

AM

10:00 AirDyne

PM

A) Every :90 for 8 sets

15m straight arm prowler push, light indoors

B) 4 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) 4 sets

200m run easy

:60 rest

A. 50x2, 80x2, 100x4

B. 2:02.3, 2:02.2, 2:02.3, 2:02.1

C. complete

Monday

AM

10:00 AirDyne @ Z1

PM

A) Safety bar squat

take you time and build to a true max - get spotters!

B) Pendlay row

build to a heavy but perfect set of 10, 2111

C) 3 rounds for time

.6 mile Assault Bike
:60 Sorensen hold

A. 268 (+5)

B. 93, last couple were tough but still perfect

C. 9:00, biked @ 61-64 RPMs; only first Sorenson hold unbroken

Sunday

50:00 hike @ Cincinnati Nature Center 

Saturday

A) Snatch-grip deadlift (no halting this week)

5-5-5, 31X1; :60 rest

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)

3 x 6-8/side, 21X1; :30 between sides, :60 rest

C) 50:00 Assault Bike @ Z2

off every 5:00 for 4 glute-ham raises + 6 glute-ham sit-ups

A. 123 across - unable to maintain a goddamn hookgrip

B. 20(8), 25(6), 25(5)

C. complete, 52-54 RPMs

+

all the shoulder stuff between B&C

first time reaching back with both hands on the glute-ham sit-ups!

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

Thursday

@ MobilityFit 

horizontal push/pull supersets (push-ups and cable rows) 

vertical push/pull supersets (strict press and strict pull-ups with a band) 

worked my way down from hands on a 30" box to hands on the floor, able to do 2-3 perfect push-ups at a time (PR!) but working sets were with hands on an 12" box

Wednesday

A) Single-leg unweighted hip hinge

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

B) Clean-grip Romanian deadlifts

3 x 4-6, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

200m row
10 goblet squats, 70
:60 front leaning rest on ground

D) 3 sets

:35 Assault Bike @ 97%
4:55 walk rest

A. complete

B. 143, 153(5), 153(5)

C. complete

D. complete, 80-82 RPMs

Tuesday

A) 10 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) Every :90 for 10 sets

15m reverse sled drag, moderate indoor grind

A. complete

B. 2:02.4, 2:02.3, 2:02.3

C. complete with 135 on the sled

+

one time through of the shoulder stuff, short on time but don't want to make a habit of skipping the rehab

Monday

AM

35:00 AirDyne @ Z1

PM

A) Safety bar squat

3-3-3 building so only last triple is tough - maxing out next week..., 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 5-6/side, 20X0; :60 bewteen sides

C) 3 rounds @ high effort

21 Assault Bike calories
18 alternating pistols
15 glute-ham sit-ups

D) 3 rounds

:30 Sorensen hold
:15 rest
:30 front leaning rest on ground
:15 rest

A. 203, 223, 243

B. 50, 55, 60, 65(6) - right is stronger than left...?

C. 11:58

D. complete

Sunday

50:00 hike @ Cincinnati Nature Center

Saturday

AM

30:00 AirDyne @ Z1

PM

A) Halting snatch-grip deadlift (:01 pauses 1" off ground & just below knees on way up & way down)

6 x 1; :90 rest

B) Seated 1-arm DB shoulder press

build quickly to a challenging 5 for each side (can be different loads)

C) 48:00 Assault Bike @ Z2

off every 6:00 for 5 glute-ham raises + 6 glute-ham sit-ups

A. 123, 133, 143, 153, 153, 153
B. 25(R), 35(L)
C. complete
+
all the shoulder stuff between B&C

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