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

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

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

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 

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 145

B. 195, 215, 230(3)

+

5

+

3 + 2 burpees


The last two Sundays have been tough, not sure if it's the template for the day or the loneliness.   I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days.  I wish my friends liked training on Sundays, that would be much nicer for me.  Alas.

Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward.  On the second attempt, I reset at the hang for both HPCs.  Pretty ugly reps.  Can I say it again?  I hate power cleans.

Romanian deadlifts felt really good.

Felt like I was working harder than 80% on both 8:00 pieces.  The first one was all unbroken with deliberate transitions.  Strict handstand push-ups were fairly easy.  TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit.  Double-unders FINALLY cooperated, no trips.  Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.  

Thursday

AM
1600m very light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 4 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 4 x 10 alternating breathing out hard each rep; :30 rest
B. Weighted supinated CTB pull-up, build to a max
+
5 rounds for time:
1 muscle-up
5 strict handstand push-ups
9 Russian kettlebell swings, 70
+
2-4 sets:
200m run @ 90% aerobic
:06 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete 

B. 215 (47.5 @167.5)

+

8:28 (missed the first attempt on round 2)

+

4 sets complete 

assumed that was a :60 rest 

Sled drag was quite enjoyable, once again.

My abs were already a little sore from yesterday's GHDs, so I felt the deadbugs just a smidge more than last week. These are still so easy that I assume I'm doing them incorrectly...

Supinated CTBs felt really good. Attempted one more with an additional 2.5 but couldn't make contact. 

5RFT piece went about exactly as I expected. Muscle ups were all caught pretty low (fat rings). Missing that one attempt cost me about 0:45. Grip was weird on that attempt, I should have jumped down and re-set. Strict hspus broken 3/2 for 4 rounds, then 2/1/1/1 in the 5th round. Pretty excited that I can sprinkle muscle ups in a piece like this, and pretty excited about those strict handstand push-ups. Progress! The coolest. 

Knee still felt like there was a little extra fluid in it on the runs (even the first one) but it doesn't hurt, so I did all 4 sets. 

Don't mind training late when it's quiet in the gym, and also while it's light out. Things may change in the winter... 

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.

Saturday

AM
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix

PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest

AM

complete with AirDyne, dead hang to inverted, reverse bear crawl w/ 10lb bumper, freestanding handstand holds

PM

A. 135, 145, 155

B1. 135, 140, 145(2)

B2. 154(2), 164, 169

C. 70(20) across 

D. complete 

+

complete with 90 on the prowler 

Quiet afternoon in the gym, which is always nice. 

Snatch pulls felt okay - I've always focused on being patient on the pull and bringing the bar into my hips, but Angel made a comment about my elbows not getting very high, which is something I've never emphasized. The second pull/turnover is where I think I have the most problems snatching, so maybe this is something to consider moving forward. 

Lost balance at the bottom on the 3rd rep of the single leg RDL, otherwise should have been good for all 3.  Started to  feel these in my upper quads, which felt weird. Wore the black knee sleeves just to see if that would make a difference. It may have while I was doing them, but as soon as I pulled them down my knee blew up (swollen and really sore) so maybe that wasn't a great idea after all. 

Bench press felt really good - the 169 at tempo wasn't very hard at all, so Angel convinced me to go for a bonus rep to PR, which failed (174, current max is 170). I could probably get that relatively soon though, on a day structured differently. 

Kettlebell swings were no big deal.

Struggled to get my foot up as high as usual on the star planks - my outer glute/hip felt very fatigued and a little sore (from the SLRDLs?), but I could hold the 0:40 fairly well. I would guess that 0:45 would be where these might start to get shaky. 

Energy faded badly by the time I went outside for the prowler sprints. I'm sure this was a combination of the heat index (gross) and the fact that it had been a very long time since breakfast by that point. Recovery between sprints was fine, but I felt like I wasn't hitting top speed at all. 

Sad to think I only have 2 training days left... starting to get a little freaked out. 

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1 starting @ 245-260-275-290 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 2-3, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 hang power cleans, 115
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality (don't rush the TGUs):
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
+
4 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible

AM

complete with 50 on the reverse hyper

PM
A, complete; 290 is a clean-grip PR+5
B. +15(3), +20(3), +25(2)
+
10:55
+
6:38 with 88lb swings and 35lb TGUs
+
5, 6, 5, 5 with a 30lb DB

Happy to get 2 reps at 290!  The second one was s-l-o-w, but was never in danger of failing.

Couldn't get it together on the HPCs.  Had a really hard time with the quick bounce off the hips (wasn't dropping under it at all, and wrists/elbows were in a bad position), so ended up resetting at the hang for almost all of them.  Broken 4/3/3 for all 3 sets, with a fair amount of standing around in between.  Coulda/shoulda done sets of 5.  Burpee TTB were just freaking slow.

Kettlebell swings continue to feel good, but TGUs felt kind of terrible.  Both shoulders actually felt super unstable on these - wtf?  I don't remember this ever being a problem before.  No pain on either side, just felt wobbly and weak.  Everything else overhead has been feeling totally solid...

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1.1 starting @ 245 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 3-4, 21X1; 2:00 rest
+
For time @ 80%:
18 stone-over-shoulders, 95
18 burpee toes-to-bar
+
5:00 rest
+
For time:
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
+
3 sets not for time:
7-9 glute-ham raises, 20X1 - weight if possible

AM

complete; +50 on the reverse hyper

PM
A. 245, 265, 275, 285
B. +5(4), +10(4), +15(3)
+
5:21
+
5:24 with the 88lb KB
+
8, 7, 7 with a 25lb DB

Another good day!

AM session felt really good this morning.  I was surprised to actually be somewhat comfortable on the reverse hyper for the first time ever.

CGDL were tough at 285, but happy to get 3 reps at my 1RM.  Last one was pretty slow.

Stone/burpeeTTB was fun - forgot that it said 80%, and went out a little hot on the first 10 stones (0:60).  I'd never done burpee TTB before... I had a better rhythm doing the TTB almost strict.  Pace dropped significantly on these after the first 5-6 reps.

Again - shoulders were fried going into the second FLR.  First FLR unbroken, then broken 0:30/0:30 with 0:10 rest for the second and third.  Surprised by how good the KBS felt, but still think 88 was the right choice for 15 UB.