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

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 

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

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

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!!!!

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.