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,

Thursday

AM @MobilityFit

2 sets:

Assisted ROM on the assault bike 

Hinged flexion stretch 

Wall climbs with fingers 

Isometric RC holds, just 6 ways 

Internal/external rotation to neutral 

3-way bicep curl 

Scap retraction on crossover symmetry, purple 

Gentle ROM on the erg, feet on the ground 

400m sled drag, 45

PM @CSC

60:00 Assault bike, off every 10:00 for: 

lunge to the GHD

8 hip extensions 

8 glute-ham raises

lunge back to the bike

(just 5 sets)

PM2 @Oakley Pool 

10:00 assisted ROM

Today was a success! 

1) I did not cry at PT.  We cut the subscap internal rotation isometric holds and limited the ROM on the wall climbs, which have been the two most painful things. Plus, I took a lot of time between movements and Drew sent me out for a couple of "active recovery" sled drags to give my shoulder a break. Still significantly uncomfortable just at rest, but didn't surpass my tolerance level. 

2) I ate lunch with my right hand, without even thinking about it. 

3) My ROM underwater is fantastic. It's SO WEIRD. Against gravity, I can barely move my arm, in any direction (although it's better than it was on Monday). But underwater? I can get 80-90% in all directions (except internal/external rotation) completely pain-free. It hurts like hell when I get out, but Drew said he expected that. I still feel ridiculous standing in the middle of the pool just waving my arms around, but who gives a shit. It feels fantastic. 

Monday

AM1 @home 

20:00 Airdyne 

AM2 @MobilityFit

Pep talk from Drew 

Dry needling, cupping and Graston 

Wrist stretching 

Isometric RC holds against rig (flexion, extension, abduction, adduction)

Unweighted 3-way bicep curls 

Unweighted internal/external rotation to neutral

20:00 Marc Pro

PM1 @CSC

40:00 Assault bike, off every 10:00 for a lap of walking lunges (just 3 sets)

PM2 @Oakley Pool

10:00 passive flexion (aka standing like a zombie in the middle of the pool)

PM3 @home 

2x15:00 Marc Pro

Aaaaaand we're back to rehab being a full time job.

Good to see Drew today. He was right: totally different this time around. Sigh. 

Drew reiterated that this was just shitty, shitty luck, but if it had to happen to someone, he was glad it was me because I understand that I'm an outlier and don't place blame on him or on Tim. He did say that he's learned to take people a little more seriously, or at least investigate further, sooner, if things grind to a halt with clients in the future and they really think something is wrong. I said I was just glad there was something fixable after the inconclusive MRI, and that having him in my corner really helped speed things along with the second surgery. Drew said we are taking it super slow moving forward but he'll try to get me back to where I was, with the understanding that I'm going to have to pay very, very close attention to the left shoulder going forward because it's going to have the same loose capsule issue with any significant injury in the future. We are hoping that slamming the rotator cuff strength, always and indefinitely, will keep the left side attached. I said I'm approaching this completely differently this time around, and that I'm trying to just wade through the process without being attached to outcomes. A week out from the first surgery, I was gung-ho to beat Ger Sasser and be doing muscle-ups 3 months out. This time, I might be okay if I never do a muscle-up again (although power cleans and strict pull-ups are non-negotiable). Drew was visibly relieved to hear that, but he agreed that it's smart to just take it week by week and see how the rehab goes, and see where I am a year from now. He has hope, even while I have pretty low expectations. He said he had been looking forward to me coming back all month because he doesn't like to fail. I said he didn't fail, and he said that's true, but he hasn't succeeded yet. 

My elbow, wrist and neck are really jacked up from being in the sling. Drew was happy to hear I haven't been wearing it at home, and wants me to use it less and less throughout the week and get back to using my right arm when I'm in a safe environment and paying attention. I'm scared to go without it, but my elbow is so jacked up that I can't straighten it fully, so Drew is probably right. He and Tim both have said my shoulder is healed enough that I won't fuck it up by using it around the house, but it hurts so much that I really don't want to use it. At all. 

My arm is useless. My ROM is nonexistent, in all directions, and the isometrics were really painful even with minimal pressure. Bicep curls were fine, which was shocking. Or maybe not so shocking, since the SLAP/bicep attachment is the only part of my labrum that wasn't torn. I guess that's something. 

Drew suggested getting in a pool and letting the resistance of the water help passively with ROM. He said to put my arms in front of me like an air squat in the water, which sounded fine in his office but when I got to the pool and just stood in the middle like a zombie, I felt ridiculous. He was right though, I had a lot better ROM in the water. My shoulder didn't hurt at all in the pool but the minute I got out it was super aggravated. It did feel delightful to get wet on this 93 degree day. 

My shoulder fucking HURTS. Jesus. I can barely tolerate the Marc pro, even on low, but since my hand is still super swollen, and I've been so immobile, Drew thinks flushing things out will help a lot. I haven't felt better than an 8/10 since the surgery and it edged back up to a 9 today. Tim and Drew both said it will start to feel better when I start to use it more, but this seriously blows. 

Wednesday

AM @ MobilityFit

25:00 Assault bike 

+

passive ROM

+

dry needling of death

PM

40:00 Assault Bike @ Z1/2, off every 10:00 for 10 glute-ham sit-ups + 20 Russian twists (each change of direction) + 30m unweighted walking lunge

complete 

It's been 2 days and the plan of "let's not piss off Heather's shoulder" has already failed. At least I got one decent night's sleep. 

Walked in to MobilityFit feeling pretty good, a little achy but no sharp pain - aka, better than I've felt in over a month. I knew a lot of the muscles, rotator cuff especially, needed a good dry needling, but instead of relaxing after the needling, everything seized up so much worse. Drew tried using electric stim with the needles (first time) and that made things even worse. We had to stop half way through because I was so uncomfortable, and I had to chill out there for like 30 minutes until I felt okay enough to drive. He didn't even touch anything anterior, but the anterior capsule is super pissed off just from laying prone (this has always been a problem but today was worse than usual). No broken glass feeling, but super, super uncomfortable. 

This is getting really, really old. 

Back on max dose ibuprofen, Tylenol and ice. 

Friday

AM @ MobilityFit
15:00 Assault bike
+
passive ROM
lower trap isometric holds

PM

A. Safety bar squat, 8 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
For time:
1 mile Assault Bike
200m 1-arm Farmer's walk, moderate/tough
1 mile Assault Bike
100m walking lunges
+
3 sets:
15/side light lying 1-leg banded curls
15/side light seated banded leg extensions
:30 hollow rock

A. complete

+

12:06 with 53lb 

+

complete with purple band


Drew was visibly relieved to hear that there is no tear and the anchors are solid. He thinks that the volume of rehab I was doing early on just surpassed my threshold and set off this cycle of inflammation. He said it was really deceiving because I had great ROM from day 1, and since there was no tendon involvement, I had maintained strength from day 1, so without acute structural limitations we just exceeded the tolerance of the joint.

The plan moving forward is to back off for several weeks and let the cortisone work its magic. I'm back to post-op week 1 protocol, completely starting from zero. He (and Mattie) spent the whole hour working end-range ROM today, which brought me to tears because it was so, so painful. I almost threw up at one point. I can't believe this is "inflammation."

Training was tough this afternoon - I've never felt so rough. Sleep is worse than ever (like, lucky to get a broken 3-4 hours). I have no appetite. I'm in a lot of pain. I'm frustrated and anxious, and I can't see the light at the end of the tunnel. I'm aware of how depressing this sounds.  

Squats felt heavy, but better than last week.

For time piece was tough. Couldn't pick up the pace on the bike at all (57 RPMs on the first mile, 59 RPMs on the second mile). Broke the FW 100/50/50, and chose moderate instead of tough. Lunges were hard, you'd think that I'd start to get used to these by now, but my legs were toast.

Aaaaaand... just washed down some vicodin with 2 glasses of wine. I'm getting desperate.

Friday

A. Safety bar squat, 6 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
3 rounds for time:
.5 mile Assault Bike
50m unweighted walking lunges
+
3 sets:
8/side seated 1-leg band curls, 30X1
:10/side single-leg hamstring bridge
:30 hollow rock

A. complete

+

8:57

+

complete, green band

Felt super rough today - it's been a ridiculous week. Almost subbed a nap.

Squats felt heavy and slow.

Bike/lunge piece was tough. 62/58/60 RPMs, which seems quite slow compared to where I've been pedaling. Legs were super shaky after this.

Shoulder is not good. Ugh. Added 2 sets of standing subscap internal rotation holds and CS internal/external rotations to my warm-up.

Thursday

AM @ MobilityFit

9:00 Assault bike

+

same as Monday, except trap 3s were fine and Z press hurt (front rack)

PM

A. Safety bar squat, 12 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m Farmer's walk, tough
20m walking lunges, 30 lb med ball bear hugged to chest
:60 rest
200m run
:60 rest
+
3 sets:
10/side seated 1-leg band curls, 30X2
:30 hollow rock

A. complete, fast and easy
+
complete-ish
53/hand (heaviest I felt confident picking up today)
subbed 20 bike calories for the run (65 RPM, 1:20 across)
+
complete with purple band


Drew finally acknowledged that some of my concerns about my shoulder may be valid. In addition to the ongoing instability, I should be way farther along than I am, and the simplest shit keeps setting me back.  It was super aggravated today, for literally no reason... Drew talked to Tim, and we're going to baby the shit out of it for another couple weeks. If things aren't drastically better at the 12 week mark, Tim wants an MRI. I really never had an "oh fuck, I re-tore it" moment, and even though it has felt like it wants to dislocate on a couple of occasions, it hasn't... but I just know something isn't right. 

Drew also said to hold off on the running.  To be honest, with the way my shoulder felt today, I was kind of relieved to hear that. The impact sounds terrible.

Friday

AM
@ MobilityFit
2 sets:

Crossover symmetry

Kettlebell screwdrivers, 15lbs

Quarter external rotations, 2.5lbs

External rotations, unweighted

Z press, PVC pipe

Kettlebell front rack hold with scaps engaged, 0:60 with 0:30 Farmer's hold as rest

PVC pull-aparts

Snow angels

3-way bicep curls, 5lb/hand

Earthquake bar, 20 with red, 20 with orange

Single-arm trap 3

Banded tricep extension 

PM
A. Safety bar squat, 10 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
3 sets:
10 DB bent-over rows (both arms together), light & controlled, slight bend in knees and big hinge @ hips so torso is almost parallel to the ground
30m walking lunges, 20 lb med ball bear hugged to chest
:60 rest
20 Assault Bike calories
:60 rest
+
3 sets not for time:
10-15 seated 1-leg band curls
:30 hollow rock

A. complete 

+

complete, but skipped the dumbbell rows 

+

complete, 15 with purple band across

Chains were longer than usual on the squats; didn't notice until 8 sets in... 

Cut the dumbbell rows on Drew's advice. Lunges got tough by the 3rd set, but no issues. Biked at 66-68 RPMs, 1:15, 1:14, 1:19 for 20 calories. The last set hurt, I felt like I was going to poop my pants for like 10 minutes afterwards. Is that why we call it the AssBike?

Had a pretty significant heart-to-heart with Drew this morning - it involved tears and two hugs. Got his side of the story regarding Abby, and am feeling a little bit reassured that I'm not already destined for the same path as her. He's really not all that concerned, but said it's not a bad thing that I am concerned, because that means I'll be careful. Errrr no worries there, I'm so careful I'm about ready to put the sling back on.

Highlights of the heart-to-heart:

 - Both my shoulders are loose, probably always have been, and so I'm already at an increased risk of injury compared to the general population (so was Abby). This means that moving forward, my shoulders have to be stronger than anyone else's before asking them to stabilize weight overhead, and that form and technique need to be absolutely perfect. I will need to be very, very careful with mechanics under fatigue, probably forever.

 - We are going to baby the shit out of it for a while. Staying far away from positions that aggravate it (overhead), and positions that put any stretch on the anterior capsule (elbows back), which will hopefully allow the ligaments to tighten up a bit. I'm still terrified that I fucked it up by all the things I've been doing (I was rowing, with elbows all the way back, at 10 days post-op... I've benched and done push-ups... and not to mention, the stretching we've added in the past few weeks). None of this hurt, but it was stretching the already stretched ligaments. All of this has been cut, and Drew said I'll drive myself nuts trying to figure out if anything I'd done previously was a mistake. 

 - On that note, what was repaired is holding. I've been almost completely pain-free for the past two days, which Drew said would not be the case if I fucked up the repair.

I still don't feel like it's fixed. I still don't feel like it should be close to dislocating on a simple office exam. But, I feel better that there's a plan in place moving forward. 

Friday

A. Safety squat, 8 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m walking lunge, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
10 unweighted reverse hypers, 2022
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete 

+

complete

Squats felt fast and easy. 

Lunges got a little tough by the 3rd set but no issues. Assault bike at 61-63 RPMs on the first two sets, which felt good so I pushed the pace a little on the 3rd set to 65-68 RPMs. Feels good to work a bit again. 

No issues with the last piece, once I figured how to get up onto the reverse hyper with one arm (hint: step on a box).

Included 3 sets of crossover symmetry As (red) and Ts (purple) and Houghston's As and Ts to my warm-up and 3 sets of both external rotation exercises and single-arm trap 3s to the end. Considered doing more, but I'll save the rest of it for this weekend.

Friday

Minutes accumulated on a bike: 45

Minutes accumulated with the Marc pro: 105

@ home

Mobility, lower body
Couple minutes on hands and knees, shifting weight side to side 

@ CSC 
Isometric RC series, x 1
+
3 sets: 

Crossover symmetry rows, yellow, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Banded tricep pull-down, 20 with looped red band

Quarter external rotations, x 10 unweighted

Serratus punches, max with 3lb

Walking lunges, x 50

Shoulder continues to improve. Still a dull, deep ache fairly constantly, but it's just background noise at this point. (It's so low-level that I've forgotten about it and gotten careless and been sharply reminded a few times... eeesh). Still can't sleep more than an hour uninterrupted, which is getting real old, but otherwise everything is getting better.

 

Thursday - rehab day 3

Minutes accumulated on a bike: 95

Minutes accumulated with the Marc pro: 225

Things I did today:

Earthquake bar, top of close-grip bench hold, red bands and 25lb kettlebells
Triceps pull-down, cut red band
Crossover symmetry rows (red), As (yellow), Ts (green)
Quarter external rotations, elbow at side, 0.5lb
Plank against wall, on elbows
Clean-grip deadlift, 10 @ 65lbs
500m row, 2:20-2:40/500m, damper @ 5
Front squat, 10 @ 45lbs
Single-arm bent over trap 3

Isometric RC tabata series 

Static flexion stretch 

100 walking lunges 

Lower body mobility 

PT continues to go very, very well. There are no words to describe how happy I am. I think Drew is excited, too.

Back squats will have to wait- couldn't get in position under the bar at all. But between front squats and safety bar squats, I'm golden. Looking forward to shifting some of this to regular programming at CSC. 

Also, started wearing a posture shirt. Not sure how practical that's going to be once I resume my normal life, but I'll give it a shot. 
Still waiting for the night that I'll be able to sleep.

Wednesday - rehab day 2

Minutes accumulated on a bike: 115

Minutes accumulated with the Marc pro: 270

Things I did today:

Assault bike with 25% arms, push and pull 

Isometric RC tabata series 

Earthquake bar static holds 

Static flexion stretching 

External rotation, elbow at side 

Scap plank against wall, on elbows

Crossover symmetry rows, yellow

Crossover symmetry As, purple 

Squats with empty safety bar :)

100 walking lunges 

Lower body mobility

Throughout the night, my shoulder got extremely sore... so sore that I assumed I overdid it yesterday and I just wasn't cut out for the aggressive PT. But then the first thing Drew said today was that he should have warned me that I would be really sore today, and it's totally normal. 

Excellent day at Mobility Fit. Super, super happy to be able to squat. I was really hesitant to have the weight of the bar on my shoulder, but once I unracked the bar, it was totally fine. Drew also dry needled my anterior delt, which was super tight just from the week in the sling. Doing everything with engaged scaps and perfect form. Haven't come across anything that causes sharp pain yet...

This rehab is basically a full-time job. I'm committed. 

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups

AM

(made up yesterday's RTW)

10:00 Assault Bike

1000m row

10:00 Assault Bike

1000m row

10:00 Assault bike

1000m row

10:00 Assault Bike

(60:00)

+

10:00 mobility

PM
subbed panic attack

Turns out: SLAP tear + inferior labral tear, with synovial fluid leaking out of the capsule and pooling outside the joint. I think he said 3 cysts, which are a complication of a labral tear? Rotator cuff looked a little irritated on MRI, but nothing concerning there. 

Surgery on Tuesday. Not given the option to defer. 

I didn't even get to show Tim how much it's popping out of place, I guess Drew's video was enough.

4 weeks in a sling, but starting 3x/week with Mobility Fit at 1 week post op.

Fuck.

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest

AM

complete, but added:

off every 5 for walking lunges to/from 10 hip extensions

+

trip to Balza

PM

A. subbed safety squat bar, +90

B. 20 across 

+

complete 

+

complete

70/hand

Think I may have turned a corner with the shoulder... finally was able to sleep more than a couple of hours uninterrupted. Balza was pleased with the improvement over Monday, but still has some pretty big concerns. Going again tomorrow, and if there isn't even greater improvement by then he's going to recommend not competing on Saturday.  Also talked to Stephen (and Chelsea and Pat and Duprie) about whether or not I should pull out on Saturday. We're all leaning toward not participating, but I'm not going to make a decision until Friday. 

Added the stuff to the AM since I just rode the bike yesterday... 

Holding the bar for back squats was pretty uncomfortable, so opted for the safety squat bar again. 

Dumbbell rows were okay, really no pain but I was hesitant to grab anything heavier. 

Double-unders are completely fine. No pain hanging from a bar, and no issues pulling up once I got started, but felt a sharp twinge when initiating the motion. Did a total of 5. Wall-balls were really uncomfortable, it hurt both to throw and catch the ball. 

Last piece felt good. Kept RPMs between 70-74, and 50m unbroken across. 

Wednesday

AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 22X1; 2:30 rest
B1. DB bench press, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 8-12 moderate; :90 rest
C. DB walking lunges, 2 x 25m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)

AM

complete

PM

A. 123, 143, 163(4)

B1. 65, 70, 75(2)

B2. 180, 210(12), 210(12)

C. 25m, 20m with 50/hand - this was not moderate 

D. complete with black band 

+

complete 


Today started out pretty good, but lost a bit of steam towards the end.  

Front squats felt okay - knee is doing something weird, and I don't know if it's something to worry about or not.  It doesn't hurt.  

Surprised to get all 5 reps at 70/hand on the DB bench.  75 was a big jump, and it was very challenging to even get the dumbbells into position.  Almost had the 3rd rep at 75, could probably get it if I tried again, and if I was able to get the dumbbells into position with slightly less effort.

Reverse hypers were fine.  

Completely overestimated the dumbbell walking lunge steps - I did not check my notebook before beginning, and thought I had done 50/hand before so I just figured I'd do that.  I made it about 10 steps on the first set before I realized that this was way too heavy, but then decided to just roll with it and finished the 25m unbroken (barely).  Couldn't make it all the way back (grip, mostly), and when I dropped the dumbbells at 20m I considered picking them back up and lunging the remaining 5m then decided that because I went heavier than intended, I was okay to shave off 5m.  Sorry, Stephen.  Now that I'm writing this, I sound like a little bitch.

That was the turning point of the day.

Banded knee extensions got tough in the last 5-8 reps of each set, on both legs.

Took probably 15:00 to complete the final 3 rounds.  Nothing was difficult in particular, I just didn't feel like playing anymore.  Meh.

Tuesday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Sunday

A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down

@ Active 

A. 165 in nanos, no belt

B. 95, 100(1.F.1), 100(1.F.1), 100

C1. 26/hand across, kettlebell front rack

C2. 10 across

+

0:36

0:35

0:35

0:34

0:35

+

walk complete 

Solid day!

Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it. 

Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.

Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough. 

I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position. 

Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all. 

Hamstring is still jacked up, spending a lot of extra time on stretching and mobility. 

Sunday

A. Split jerk, 8:00 tech work w/light loads - can go above empty bar but nothing tough
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 adding a bit from last week :10 between singles, :90 rest
C. 10m DB death march heavy + 10m unweighted walking lunge steps, 4 x 1; 2:00 rest
+
10:00 @ 80%:
150m row
8 alternating DB rows from plank position (like a renegade row w/out the push-up)
+
5:00 walk or bike cool-down

@ Active

A. up to 103

B. 85, 90, 95

C. complete with 45/hand 

+

7 + 100m with 35/hand

+

complete on Assault bike 


Split jerks felt good, easy and fast.

Blocks were just a hair higher than our blocks at CSC - closer to upper thigh than mid-thigh.  These continue to feel crisp.

I think death march is officially my least favorite exercise.  Not a fan.  Not one bit.  Lunges were easy, completely back to normal with these.

The 10:00 piece felt like it dragged on forever.  Rowed at 2:12-2:15/500m.  Pushed the pace on the erg in the last 100m just to see if I could; got down to 1:49/500m with no pain at all, full ROM.

Added in a few muscle-ups to my warm-up - the first since the 30FT 3 weeks ago.  Felt really easy on their skinny rings :)

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :10 L-hang w/quads flexed hard
+
10:00 hamstring/hip/quad mobility work

PM
A. Jerk balance, 5:00 tech work w/empty bar, play w/both legs forward on split
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 light; :10 between singles, :90 rest
+
3 sets:
10m DB death march heavy right into 10m unweighted walking lunge steps
2:00 rest
+
3 sets:
10 ring dips
10 pull-ups
2:00 rest

AM

complete

PM

A. complete 

B. 65, 75, 85

+

complete with 50/hand 

+

complete

dips 5/5

pull-ups unbroken, butterflied


Today was awesome!  Except for the part where I jammed my thumb trying to steady the bar on the blocks after a weird bounce.

Quads felt like they were firing equally on the L-hang, but Leftie's still only 85%ish when standing or sitting.

Jerk balance was fine on my normal split leg, but soft and tentative on the opposite leg forward (which happens to be left, and maybe I was just hesitant to stomp on it?).  It didn't hurt at all, I was just not as aggressive with that leg forward.

Power snatches felt awesome, except for the mishap with my thumb.  Couldn't hook grip on the last set, but the snatching itself felt crisp and fast.  Knee was fine here, too.

I am not a fan of the death march.  This was super awkward.  Lunges were fine and easy.

Since it wasn't specified, I "kipped" the ring dips.  I don't think you'd call what I did kipping, but it wasn't exactly strict, so... yeah.  I really need to learn how to kip properly.  But those pull-ups!!  Smooth, in rhythm, and 10 wasn't even close to a max set.  Super excited about this.

Errrrrr... SERIOUSLY?!

Thursday - post-op day 8

AM

30:00 AirDyne @ Z1, off every 5:00 for 10 walking lunge steps + 0:60 hamstring stretching

PM

8 rounds @ 75%:

250m row

44' unbroken handstand walk 

200m ski erg 

8 alternating step-ups, 12"

8 tough ring rows 

(50:07)

Finally able to AirDyne at my usual Z1 pace, although I still have the seat set one notch higher.  

Super hesitant on the walking lunges (and had to be gentle kissing my bad knee to the floor, the incisions are still pretty tender), but these got better and better with each set.  Knee is pretty tight at 90 degrees, but no pain.  Can't imagine flexing it more than 90 degrees yet... 

Hamstrings are incredibly tight.  Alarmingly tight.  I know it's just from a week of elevating my leg on the couch, but it's still concerning.  Making a conscious effort to stretch for every stint of icing moving forward...

Tested out a few 20" step-ups - not quite ready for this, felt a pretty sharp pain as soon as I transferred weight to the flexed leg (I'm guessing this is 91 degrees). Ended up using the biggest jerk block, zero issues at this height. 

Shorted the return on the erg, but absolutely no problem driving through my legs. Felt that same super sharp pain on the few strokes where I forgot to stop early. 

Trying not to panic that it hurts doing the same things that hurt before...