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

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)

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

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).

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

Friday - 23 weeks post op

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

 143 across, 1:48-1:47-1:46/500m avg

B)
3 sets
12 perfect unbroken Australian pull-ups
.3 mile Assault Bike @ high effort
2:00 walk rest

 Complete with bar on 8th hole down; ~70RPMs

C)
3 rounds for time @ high effort
12 Russian kettlebell swings
12 goblet squats
36 double-unders


4:29 with 53

Wednesday

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

Complete

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

193, 203 x 4

C) 10:00 @ 70% effort - same as last few weeks, save the intensity of the bike: 30m unweighted walking lunges 30m bear crawl 300m row

Complete

D) 3 sets: :50 Assault Bike @ 97% 5:10 walk rest

79-80 RPMs for the first one and the first 0:40 of the second,

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

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

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

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!

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

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

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

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

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

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)