November 30, 2017

Daily score:  8

Workout:

A. Single leg RDLs; 8-10x3; rest 1 min bw sides (set it up to partial
range if required)

35# x 10/side x 3

B. Lateral lunges; 10 slow controlled reps x4; rest 1 min (just take
the range to comfortable depth on both sides, do not push it but just
trying to change the angle of loading for you.  Ask PT if you're
cleared for this if needed)

10x4

B. Clean grip deadlift; 3 reps on the min for 10 min

165x3x10

C. Straddle TTB; amrap unbroken for quality x4; rest 90 secnods (toes
touch outside hands)

11,12,10,10

D. Seated pike lifts; 10 reps x5; rest 1 min

10x5

F1. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min

5 each way x 3

F2. Plank rocks barefoot; 10 slow controlled reps x3; rest 1 min (get
into a plank barefoot and rock back and forth like doing a calf
extension)

10x3

Single leg rdls were super challenging on the recovering leg.  In a good way.  Felt a lot like the balance work I am doing but more muscle effort.  Was easy to control the depth because I could only do the bar.  Lateral lunges felt totally fine so I did full depth.  The straddle TTB felt great!  Maybe easier than regular or I have just gotten stronger.  Everything else went well.  Thanks!  

November 28, 2017

Daily score:  8

Workout:

A. Box squat; 5, 5, 5, 3, 3, 3; rest 90 seconds

105,115,115

125,135,135

B. Ring dip eccentrics; accumulate 25 reps as slow and controlled as
possible to full range

Done

C1. Tuck ups; 20 reps x4; rest 30 sec

Done

C2. Arch body rocks; 30 seconds x4; rest 30 sec

Done

C3. Side plank overarch; 10 reps x4/side; rest 30 sec

Done

C4. Clean grip RDL; 8-10x4; rest 30 sec

95x10x2

105x10x2

C5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed

Done

+
Arms only airdyne sprint 15 seconds @100%
rest 1:45
x10
(rest as needed to recovery bw sets 5/6)

All 4-6 cals

I have to be careful not to externally twist from the ankle during the squats or I get a twinge of pain in the leg.  Fixed the issue by toeing out a little.  Having said that, I’m not able to run or jump but otherwise the leg is feeling great.  Arms only sprints are a lot of core work!  But I’m sure you know that :).  Thanks!

November 26, 2017

Daily score: 8

Workout:

A. Strict hspu eccentrics; accumulate 25 reps as slowly and controlled
as possible

Done, in sets of 5
B1. DB bench press; 10-12x5; rest 1 min

40x12x5
B2. Ring rows @2020; amrap unbroken x5; rest 1 min

17,14,13,13,10
C. Strict pull ups with 2.5# external loading; amrap unbroken x6 from
the following positions - rest as needed to recovery bw sets
6- wide
6- neutral
6- supinated
4- hands parallel L in front (head going side to side over the bar)
4-  hands parallel R in front (head going side to side over the bar)
4-  Ring neutral grip

D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x4; rest as needed

Done
E. L-sit; amsap x5; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)

21,20,21,15,15

Bench press is harder for the right arm/shoulder.  Left could do more.  Abs, mostly lower, were still sore from all the hanging straight leg raises the other day.  Less sore today than yesterday.  Feel good.  Thanks!

November 25, 2017

Daily score: 8

Workout:


Swim 100y easy warm up

Done

+
head lead kick 25y
rest 30 sec
x6

Done

+
8 kick switch tech work (accumulate ~200y not for time working on positions)

Done

+
100y swim with short fins for time
rest 1 min
50y swim @100% (no fins)
rest 2 min
x4 sets

All 1:21-1:2:4 and :46-:48

+
cool down/mobility work 20 min

Done


Felt more coordinated on the 8 kick switch today.  Legs fatigued on the sprints with the fins.  I found by the third length I had to breathe a lot more d/t the leg output and my kicking strength petered out over the last 50.  The 50 without fins actually felt really great.  I was able to walk at a pretty good pace with my dog today too, without too much of a limp!  Thanks!

November 24, 2017

Daily score: 8

Workout:  
 
A. Unloaded single leg partial good mornings (just to comfortable
range); 5 slow controlled reps on both legs x4; rest as needed (start
with the good leg as a reference and try to feel how you are
activating and where the restrictions are on the healing leg)

 Done

B. Rack pulls; 5, 5, 5, 3, 3, 3; rest 2 min

 215, 225, 245, 255, 265, 280

C. Side plank with maximal core tension; 10 seconds x6/side; rest 20 sec

 Done

D. HAnging straight leg raises; amrap.amrap x5; rest 30 sec/rest 90 seconds

16/11
11/7
10/8
11/7
11/8

E. Seated single leg straddle leg lifts - 3 slow controlled reps on
both legs x4; rest as needed

 Done

F. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min

Done

Before I forget, I was pretty sore after the box squats the next couple days.  Mostly quads.  Swimming helped work it out some.  I think the only limitation on the recovering leg for the single leg gm's is a little bit more of a balance challenge.  I've been doing balance work everyday for PT though and making a lot of progress.  It otherwise felt great so I did full depth.  It was fun to move heavy weight with the rack pulls.  Everything else went great.  Thanks!

November 22, 2017

Daily score: 6

Workout:

Swim 100y easy

Done

+
Kickboard swim 25y
rest 30 seconds
x10 sets
(put the kickboard on your belly and arms overhead in streamline position)

Done

+
Back stroke tech work 10 min

400m

+
Swim 150y for time

3:04

rest 2 min
Swim 100y for time

1:53

rest 1 min
Swim 50y for time

:51

+
Cool down 20 min


I had to move workouts around to get the pool schedule and mine to mesh.  I did have one episode of inhaling water and having to breast stroke a couple times during the 100y for time. Everything else went well.  Thanks!

November 21, 2017

Daily score: 8

Workout:

A. Box squat; 5x5; rest 90 seconds

85, 95, 105, 105, 105
B. Ring dip eccentrics; accumulate 20 reps as slow and controlled as
possible to full range

20
C1. Tuck ups; 20 reps x3; rest 30 sec

20x3
C2. Arch body rocks; 30 seconds x3; rest 30 sec

30x3
C3. Side plank overarch; 10 reps x3/side; rest 30 sec

10/side x 3
C4. Clean grip RDL; 8-10x3; rest 30 sec

85x10
95x10
105x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed


20 x 3
+
Arms only airdyne sprint 15 seconds @100%
rest 1:45
x8
(rest as needed to recovery bw sets 4/5)

done, total 35 cals

I cannot express how great it felt to work my legs and to squat and even better-  not have any pain!  Ring dips felt good too, I tried to get a little deeper this time, did sets of three.  Arch body rocks were hard, I kept going crooked to start and then would even out.  I think maybe d/t not engaging the recovery leg/glute as much as the other side?  Everything else was great.  Remodeled the gym a bit today, moved furniture so to speak, feels like a good fresh start.  Thanks!

November 20, 2017

Daily score:  7

Workout:

Swim 100y easy warm up

Done

+
head lead kick 25y
rest 30 sec
x4

Done

+
8 kick switch tech work (accumulate ~200y not for time working on positions)

Done

+
500y swim with short fins not for time

Done

+
cool down/mobility work 20 min

Done

The 8-switch kick was pretty tough at first.  Mostly I just couldn’t figure out how to breathe.  Swimming with the fins was awesome, I felt so fast.  It was hard to pace at all.  I had to just swim fast to keep up with the fins.  Thanks!

November 19, 2017

Daily score: 7

Workout:

A. Strict hspu eccentrics; accumulate 20 reps as slowly and controlled
as possible

20 (in sets of 3)

B1. DB bench press; 10-12x4; rest 1 min

40x12
40x12
40x11
40x10

B2. Ring rows @2020; amrap unbroken x4; rest 1 min

15,16,12,10

C. Strict pull ups; amrap unbroken x6 from the following positions -
rest as needed to recovery bw sets

6- wide
6- neutral
7- supinated
3- hands parallel L in front (head going side to side over the bar)
4-  hands parallel R in front (head going side to side over the bar)
5-  Ring neutral grip

D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x3; rest as needed

3x3

E. L-sit; amsap x4; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)

21,22,24,20

Everything went well.  Nothing specific to say.  Thanks!

November 17, 2017

Daily score: 7

Workout:

Swim 100y easy

Done

+
Kickboard swim 25y
rest 30 seconds
x8 sets
 (put the kickboard on your belly and arms overhead in streamline position)

Done

+
Back stroke tech work 10 min

Done (around 350m)

+
Swim 200y for time

4:10

+
Cool down 20 min

Done

Went well.  Had to share a lane with a big dude that made a lot of waves, which ended up in my windpipe, and kept giving me tips.  Either a reflection of me looking like I need them or him just being super passionate about swimming.  He was really fast so I was happy for the help.  He said I kick to slow and too deep.  Being told I was slow was not a revelation.  Just proud to be out there. Thanks!

November 16, 2017

Daily score: 6

Workout:

A. Unloaded single leg partial good mornings (just to comfortable
range); 5 slow controlled reps on both legs x3; rest as needed (start
with the good leg as a reference and try to feel how you are
activating and where the restrictions are on the healing leg)

 5/side x 3

B. Rack pulls; 5x5; rest 2 min

 155, 175, 185, 205, 225

C. Side plank with maximal core tension; 10 seconds x5/side; rest 20 sec

 10/side x 5

D. HAnging straight leg raises; 10 reps x5; rest 90 seconds

 10 x 5

E. Seated single leg straddle leg lifts (put two little targets out
and lift one leg up and over the target, then return to your straddle,
then do the other leg) - 3 slow controlled reps on both legs x3; rest
as needed

3/side x 3

By the third set of good mornings I was balancing way better on the right leg.  Rack pulls I did from just above the knee.  Felt good to actually move some weight.  Everything else went well.  Thanks!

November 15, 2017

Daily score: 7

Workout:

A. walking drills 3 sets of 25 feet with 6 stances

Done

B. Unloaded single leg reaches (start with the good leg to get a
baseline, then work with the leg in recovery and just get as far as
you comfortably can go and tell me how big of a discrepency there is)
- reach forward left, forward, forward right, backward right, backward
left)

Done, front reaches a good 6 inches off from good leg.  Back reaches pretty equal.

C. Back extensions; 10 reps x4; rest as needed (aggressively contract
at the top of each rep)

10x4

D. Single leg hip thrusts; 5 reps x3/side; rest 1 min (not loaded and
only push into the ground with the recovery leg with as much force as
you can without pain)

5/side x 3

E. Single leg Y balance test - accumulate 2 reps per side (you  don't
have the actual Y-balance test, but just imagine you do or use
furniture sliders)

Done

+
Assault bike 10 min for max cals

138 cals

Back extensions are always tough for me.  Sometimes I get dizzy/nauseated.  I think I just have to be careful that I don’t occlude blood flow in the femoral arteries or something.  I definitely feel my back muscles light up with these even unweighted.  Single leg hip thrusts felt easy and no problem on the recovering leg.  Even just a couple days of PT and it is feeling sooo much stronger.  Maybe a lot of it is just a mental thing.  I am not guarding it as much because I know it can do things.  Felt great to go hard on the bike.  My neglected legs got tired out!  Quads were shaky after.  Thanks!

November 8, 2017

Daily score: 7

Workout:

A. Slow kipping pull up tech work 10 min * film best attempts

Done

B. Seated muscle up skill work - accumulate ~10-20 reps in 10 min
https://www.youtube.com/watch?v=c_KqVgvDCvs

Done

C1. Bent over single arm DB rows; 8-10x3; rest 1 min

40x10
40x9
40x8

C2. Tall kneeling landmine press; 8-10x3; rest 1 min

55x10
65x10x2

D. Stability ball stir the pots with maximal core tension; 3 slow
controlled reps in both directions (keep butt tight as well)

Done

E1. Side plank; 20 seconds x3/side; rest 20 sec

Done

E2. Hanging L hold; amsap x3; rest 20 sec

20, 20, 20

E3. Seated straddle lifts; 10 reps x3; rest as needed

10 x 3

I tried to go slow on the kips, they always seem to gain momentum though.  Seated mu's were fun, had to try really hard to not use my legs.  Everything else went great.  Thanks!

November 7, 2017

Daily score:  6

Workout:

A. Weighted pull ups; 2-3x5; rest 2 min

20x3
26x3
26x3
31x2
26x2

B1. Bent over single arm DB rows; 10-12x3; rest 1 min

35x12x3

B2. Single arm DB bench press; 10-12x3; rest 1 min

35x12
40x12x2

C1. Tall kneeling single arm DB bench press; 10-12x4; rest 1 min

20x12
25x12x3

C2. Slow controlled large magnitude kip swings; 10 reps x4; rest 1 min

10x4

D. Band assisted (or ring thing) strict muscle ups; accumulate 20 slow
controlled reps (weight them if needed)

20, unweighted

Everything went well.  I was able to push out of all the dips on the muscle ups, each a struggle though.  I did mostly sets of 3.  Thanks!

November 6, 2017

FDaily score:  6

Workout:

Assault bike 10 min easy

70 cals

walk 10 min easy (if you can, and barefoot on a soft surface would be
best... or minimalist shoes)

Done, barefoot on grass

+
Ankle strengthening work:
Intrinsic foot musculature work 10 min
https://www.youtube.com/watch?v=2OOJ9AQ1AEg&t=258s
 *use the non injured foot as the reference and then try to establish
the same output from the injured foot

Done

+
Standing single leg balance:
 - stand on one leg for max time x3 attempts per side, then 3 attempts
with eyes closer per side.  Report time

Left, good foot/ Right, bad
Eyes open:
4 mins/ :31
2 mins/ 1:05
2 mins/ :50
Eyes closed:
:25/ :06
:27/ :09
:43/ :07

+
Walk drills:
25 feet x4:
 - on heels
 - on toes pointed out
 - on toes pointed in
 - wide stance inside of foot
 - narrow stance outside of foot

 Done

+
Y balance test work:
https://www.youtube.com/watch?v=MdypNR9Hx9Q&t=5s
 10 min

Done

Walking felt great.  Bike felt great.   The intrinsic foot work was okay until the toes on the step calf raises.  I could just barely do those on the right.  The standing on one leg on the good leg with eyes open was pretty easy, I could have gone past 4 mins, I just got bored.  I stoppped at 2 mins after that.  Very surprised how hard it was with my eyes closed compared to open.  And obviously the right leg struggled.  Walking drills: the most uncomfortable/difficult was walking on toes pointed in and out.  Y balance was as expected, more challenging on the right but not toooo bad.  Thanks!

November 4, 2017

Daily score:

Workout:

Swim kick drills:
50y two arm kickboard @low intensity
rest as needed
x4 sets

 Done

+
Swim with buoy bw legs:
100y swim
rest as needed
x3 sets

 Done

+
underwater swim tech work (make sure lifeguard is on duty and do not
push yourself too much on this)

Done

Total swim time around 35 minutes.  Kicking felt really okay, just some fatigue in the ligaments.  Thanks!

November 3, 2017

Daily score: 8

Workout:

Assault bike barefoot working on slowly moving the ankle through an
entire range through the motion 10 min

44 cals

+
A. CTB tech work 10 min

Done, see videos

B. Strict hspu negative tech work 10 min

Done, see video

C. Bench press; 10-12x5; rest 2 min

75x12
85x12
90x12
95x10
95x7

D. Ring plank; amsap x4/side; rest 1 min (externally rotate and focus
on lockout)

42, 43, 43, 34

E. Ring rows; amrap unbroken @21x1 x5; rest 2 min

9,9,10,8,8

F1. Seated hammer curls; 20 reps x3; rest 1 min

15x20
20x20
20x20

F2. Laying DB tricep extensions; 12-15x3; rest 1 min

15x15x3

Riding the bike felt great.  I just went slow and easy.  I added a video of a strict CTB because I was curious where I was at with it.  I just barely touched my chest.  That position is really hard for me (getting my elbows back and down).  I watched some Paoli videos for some CTB technique cues and although I was trying to pull my elbows back and down and make contact lower on my chest and keep a tight hollow body, the videos are all I had.  The HSPU negatives went well, seem pretty easy.  I did 30 of them in sets of 5.  Bench press, the last set- 7 was all I could squeak out.  I think 95x10 is probably a 10RM for me.  Shoulders were fatigued by the time I got to the planks.  Ring rows were limited by the 1 sec hold at the top, again, that tough position with my elbows back.  The rest all went well.  Thanks!

November 2, 2017

Daily score: 7

Workout:

A. Side plank; 10 seconds @max mid line tension x4/side; rest 50 sec

10/side x 4

B. Plank hold barefoot; 10 seconds @max tension x5; rest as needed to
restore ability to create more tension

10x5

C. Hanging L hold; amsap x3; rest 90 seconds

35, 32, 25

D. Tall kneeling KB halos; 5 slow controlled reps in both directions
x4; rest as needed

Done, 26# kb

E. Band resisted deadbugs; 10 reps x4/side; rest 30 sec

10/side x 4

+
mobility work 20-30 min


Done


Super happy with the progress on the breathing with the hanging L-holds.  Core is feeling strong even as my legs are feeling weak.  By the deadbugs I was feeling some fatigue.  I made everything as hard as I could with lots of tension and focus.  So good to be able to move around a little more for mobility too now that the leg is not so sensitive.  Thanks!

October 31, 2017

Daily score:  7

Workout:

A. Bent over single arm DB rows; 10 reps x5/side; rest 1 min

35, 40, 40, 40, 35

B1. Seated pike lifts; 10 reps x4; rest 1 min

Done

B2. Seated straddle lifts; 10 reps x4; rest 1 min

Done

B3. Hanging L hold; amsap x4; rest 1 min

32, 22, 21, 21

B4. Hanging knee raises; amrap unbroken @21x2 x4; rest 2 min

13, 10, 10, 10

C1. Seated DB side bends; 12-15x3; rest 1 min  (keep abs tight and
spine vertical)

35# x 15 x 3

C2. Stability ball alternating toe-hand touch; 10 reps x3/side; rest 1 min

Done

D. Tall kneeling band abdominal crunches; 15 reps x3; rest 1 min

15 x 3

+
mobility work 20-30 min

Done

The 32 second hanging L-hold was definitely a PR.  I can breathe now when I do it but just barely.  I did something on the stability ball, it was hard, but it was not like the video you sent lol.  Feeling ready to move these legs!!!  Thanks!