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

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

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

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

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

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

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!

Saturday

AM
10:00 AirDyne, 44 RPMs
+
mobility

PM
Joined the class! Emily and Mike did the following in 13:53, while I sort of shadowed Emily:
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout

(250m row, rest, 250m row, rest - 1:45-1:50/500m

40 goblet squats, 35

40 anchored sit-ups

200m run, rest, 200m run, rest

40 goblet squats, 35

40 anchored sit-ups)

+

3 sets, 10 each:

Crossover Symmetry

Z-press, PVC

3-way delt raise

+

3 sets, 10 each:

3-way bicep curl, 12/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull-down, black band

Joining the class was SO MUCH FUN. I was so happy to see that the workout was easily modifiable to something I could do! First time running, and it was fine. I debated whether I should since I haven't asked Drew for permission, but figured if I could pull a 1:37 pace on the erg, I would probably be okay. And I was!

Bumped up the weights on the bis and tris. Those extra 2lbs on the bicep curls made a huge difference... 

Friday

AM
3-5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:60 single-unders
+
15:00 mobility work of choice

PM
A. Alternating DB reverse lunges, 3 x 12-16 total; 2:00 rest
+
For 16:00:
Evens: 8 goblet squats
Odds: 8 ring rows
+
8 sets:
:60 Assault Bike @ 90% aerobic
:60 Assault Bike @ 50%

AM

skipped

PM

A. 55, 60, 65(12)
+
complete, 53lb kettlebell
+
complete 


Didn't decide until about 4:45pm whether I'd train today or not.  I mean, it's kind of like: what's the point? But also: what else would I do?

Had to switch to the fat dumbbells at 65; if we had skinny 65s, probably could have hung on for the full 16 reps.

Goblet squats were nice and fast.  Still no issues with ring rows.

Assault bike got tough.  Maintained >60 RPMs for the 90% minutes.

I hope you guys don't mind me just hanging out in the gym in my sling.  I don't know what I'd do with myself without the 20+ hours a week I spend at CSC.

Friday

AM
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%

AM

4 sets, subbed FLR for side plank

+

skipped the mobility

+

shoulder stuff, 2 sets, same as yesterday

PM

A. 50, 55(20)

B. 2 singles, DNF 

+

10:12 at half-assed effort 

subbed goblet squats, 35lb

+

complete

Denial: "I did a handstand push-up, and it didn't hurt nearly as much as last week! Let's cancel the appointment, it'll heal on its own." 

Anger:  "This is fucking stupid.  I literally JUST recovered from knee surgery, oh and also I broke my thumb in a freak accident, and now my shoulder is fucked up, like really fucked up, like it-won't-stay-in-its-goddamned-socket fucked up."
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"

Depression: "Training while injured is lame and I can't imagine being healthy enough to compete in the Open in 3 weeks, I may as well just stop trying." 
(I think we're going to be stuck in the Depression stage for at least the next 5 days)


Today was awful.  Long and shitty day at work, and didn't get to the gym until almost 7.  Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.

Lunges were okay, limited by grip (duh).

Shoulder pops out at the initiation of the pull from a dead-hang.  Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine).  Two reps and called it, this is scaring me.

Shoulder pops out at the top of the thruster.  No pain at all in the press, but can't lock out at the top and keep my humerus in place.  Two reps and called it, this is really scaring me.

Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort.  Row done at 4:09.  Dropped the kettlebell at 15/30/40/50 (lame).  Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3).  No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.

The Assault bike and I are becoming friends, though.  90% aerobic is a solid 62-66 RPMs.

I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something?  Can I just construct a shirt out of KT tape?  Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much.  Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim.  I'm glad I tested the pull-up, I think it gave Tim important information.  It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed.  Bottom line: this is alarming.

Wednesday

AM
3500m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 4-6, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 2-2-1-1, 41X1; :60 rest
B2. Close-grip bench press, 2-2-2-2, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side :60 between sides
D. Banded terminal knee extension, 2 x 20/side w/thicker band than last week; rest as needed
+
3 rounds easy:
2:00 AirDyne
15 glute-ham sit-ups
12 moderate reverse hypers

AM

complete

PM (immediately after AM)

A. 53, 70, 88(4)

B1. 183, 188, 193, 198

B2. 149, 154, 154, 154

C. complete with 25/hand

D. complete with black band

+

complete

160 on the RH

Totally weird work schedule today - didn't have to be at work until 11, but have to stay until after 8, so figured I'd combine the sessions.  Wasn't sure what to do food-wise - I didn't want to do all that work fasted, so I made a double PWO shake and had half while I was doing the mobility.  Not sure if that was optimal, but I don't plan on doing this again anytime soon.

Goblet squats felt great - was more limited by ability to hold the larger kettlebells than anything else.  The actual squatting felt good! Can I pleeeeeeeease try squatting with a barbell soon?

Romanian deadlifts were difficult - still can't hold on to a heavy bar, even with straps, and I'm definitely still driving through my right leg more than my left...

Bench felt great! 

Today was the best that the Peterson step-ups have gone - still a few wobbly reps (on both sides), but feeling more and more comfortable with the exercise.

Banded terminal knee extensions were good.  I think I might add these in more often, I like them.

Wednesday

AM
4000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 6-8, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 4 x 2-3, 41X1; :60 rest
B2. Close-grip bench press, 3-3-3-3, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 20/side :60 between sides
D. Banded terminal knee extension, 1 x 30/side; rest as needed
+
3 rounds easy:
2:00 AirDyne
12 glute-ham sit-ups
15 light reverse hypers

AM

complete

PM

A. 35, 45, 53

B1. 183(2) across 

B2. 144, 149, 149, 149(2)

C. 20/hand across 

D. complete with green band 

+

complete 

90 on the RH

Austin showed up for his Z1 at the same time I did, which was a real treat.  Made that 4000m fly by!

Barefoot goblet squats felt really, really good.  No issues with the knee.  Interesting to note that depth is not a problem AT ALL on goblet squats.  I don't get it. 

When I was putting the kettlebell away, I picked it up weird and banged my broken thumb into the side of my leg, and heard and felt a large crack, which was very painful.  It kind of calmed down though, and I'm not sure if I did any additional damage or not.  It's not blown up like it was when I initially broke it, so I don't really think it's broken worse, but I don't know what else other than bone would have made a sound like that.  This is stupid.

Couldn't hold on to the heavier bar for the RDLs, even with straps.  Tried really hard to drive through both legs equally, but not sure how successful I was.

Bench press felt heavy; no spotter and chickened out on the last set.  The second rep was a struggle, so just racked it.

Petersen step-ups continue to be the hardest part of my week.  I think the box was just a little higher today than the box I was using at Active (middle block + rubber top), and had to take at least one small break in all sets of 20, on both legs.

Terminal knee extensions were interesting, I did my good knee first and thought I must have been doing them wrong because they were pretty easy, but then on my left knee I could definitely tell a difference.

Sigh.  One day, I'll be healthy.  Or dead.

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Sunday 6 July

3 rounds not for time:
8 alternating pistols
35 unbroken double-unders
50m bear crawl
+
5 rounds for even times:
200m sandbag run, 60
18 goblet squats, 35
2:00 rest
+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

Complete

+

1:40

1:38

1:36

1:36

1:34

+

Complete with 120 on the sled 

That was a lot of bear crawling...

Sandbag was really awkward on the first run, but got a better and better grip on it with each round. Goblet squats were all fast. I like these. 

Sled felt extra heavy today, but got a cool morning breeze!

Sunday 29 June

Not for time:
100m bear crawl
150 double-unders
150m Farmer's walk, 70/hand
+
5 rounds for even times:
400m run
25 goblet squats, 25
2:30 rest
+
800m sled drag, add 5 from last week, alternate forward & backward as desired but stay moving throughout

Complete; 67 unbroken double-unders! (PR +7)
+
3:26
3:21
3:19
3:15
3:07
+
complete with 120 on the sled

Out late last night and not enough food yesterday - could definitely feel it today.  Double-unders didn't feel as effortless as they did last week, but hit two big sets of 67 and 64 unbroken! 

Runs got a little faster each round, but they were still incredibly slow (2:45 on the first one, down to 2:28 for the last one). 

Added in about 45 minutes of shoulder stuff (all the banded work, strict press with the men's bar, dumbbell punch things) between the run/goblet squats and the sled drag.

And, 120 on the sled is approaching the limit for my ability to stay moving throughout.  Eeeeesh.  

Tuesday 14 January

AM:
45:00 AD @ z1

PM:
A. Front squat, 6 x 1 @ 85-95% 1RM; begin a set every 2:00
B. Hang squat clean, 6 x 1 @ 85-90% 1RM; begin a set every 2:00
+
for time:
10 power cleans @ 135
2:00 rest
10 power cleans @ 105
2:00 rest
10 power cleans @ 95
+
6 sets for times:
20 double unders
15 goblet squats, 53
0:60 rest

A. complete @ 225 - felt HEAVY today
B. 155 x 4, 160 x 2
+
@ 135: 1:13, all singles
@ 105: 0:39, 5-3-1-1
@ 95: 0:25, unbroken
+
0:47
0:46
0:43
0:41
0:41
0:40

Today's PM training started out iffy and progressively got better.  Front squats felt HEAVY today - had to keep double-checking the weight on the bar because it didn't feel right.  First couple of sets of hang squat cleans felt iffy, but the 4th rep at 155 was really nice and crisp, so I added a little with no problems.  Really happy with the power cleans - not very long ago, I used to have to really think about getting 135 up and it wasn't always a sure thing.  Probably could have done the set at 105 unbroken, but I started pausing at the top so I dumped it.  Set of 10 at 95 was easy except I think I did the whole thing without breathing.  The 6 sets at the end were tough but I like these repeated effort things.  Double unders were good today - 4 of the 6 sets were unbroken.  Tripped on sets 1 and 3.  Nice to end the day on a good note :)

Tuesday 17 December

5:00 AirDyne @ 600+ cal/hr (kept pace each round)
10 GH raises
5:00 AD
25 sit-ups
5:00 AD
15 goblet squats @ 53
5:00 AD
50m Farmer walk @ 70/hand
5:00 AD
20 back extensions
5:00 AD
50 walking lunge steps
5:00 AD

This was really fun!  

Wednesday 11 December

45:00 shoulder mobility
+
15:00 AirDyne @ z1
+
10:00 @ 85% of [100m shuttle run + 10 goblet squats @ 53 + 7 box jumps, 24"]
5:00 rest
10:00 @ 85% of [20 AirDyne calories + 20 sit-ups + 20 back extensions]
5:00 rest
10:00 @ 85% of [50m Farmer Walk @ 70/hand + 0:30 hollow rock + 50m sled drag @ 135 (25m forward + 25m backward)]

Wednesday 1 May

sleep: 11pm to 8am (no alarm)

830am: bacon and eggs with half avocado

12pm: deli turkey with tomato and half avocado

430pm: opt-she

6pm: progenex with coconut water

730pm: eggs, rice, avocado

-----

A1. Front squat 3×5; rest 10 seconds
A2. Back squat; 3×10; rest 10 seconds
A3. Barbell walking lunges 3×24; rest 3 min
+
On the min for 20 min:
Odd- 30 seconds max double unders
Even- 30 seconds max goblet squats 1.5 pood

A1: 135
A2: 135
A3: 105
+
complete.

Ouch - this was a tough day.  Thought I'd be adding weight on A1/A2, but that got really heavy, really fast.  Took me more than 30 minutes to feel recovered enough to start the EMOM - and even then, it was a disaster.  Double unders were atrocious (really need to practice doing them when tired, because obviously I can't) and 30 seconds of goblet squats after A1/A2/A3 was just mean (12-14 per round).  Walking down the stairs tomorrow will be interesting...