October 29, 2017

Daily score:  7

Workout:

A. Behind the neck snatch grip strict press; 10 reps x5; rest 90 seconds


55x10x5

B. Ring push ups @21x2; amrap unbroken x6; rest 90 seconds (from a
kneeling position so you aren't on your foot)


11,11,9,10,8,8

C. Support hold on dip bar knee raises @21x2; amrap unbroken x5; rest 90 seconds


14,15,13,10,12

D1. Full tuck front lever hold; 15 seconds x5; rest 90 seconds


15x5

D2. Assisted german hangs; amsap x5; rest 90 seconds


35,40,40,40,30

+
Arms only assault bike sprint 10 secods @100%
rest 20 sec
Plank hold 10 secnods @100% (hold as mch tension as possible in the core)
rest 20 sec
Amrap strict push ups unbroken
rest 3 min
x3 sets

Done, push ups: 15,12,12

This went well.  Last set of the strict press was definitely like a 10 rep max.  Added some videos to be sure the ‘D’ series looks right.  Took the boot off for some of the non-weight bearing stuff.  I hate how it pulls my body/back to one side.  Thanks!

October 28, 2017

Daily score: 5

Workout:

Swim training with buoy:
300y easy and continuous


8 mins

+
Backstroke with buoy tech work 10 minutes (work on body line)


Done

+
300y easy and continuous


8 mins

+
ankle movement work 10-15 min (if approved by PT)

Done

Felt good to be out and active.  The backstroke with a buoy between the legs is pretty hard.  I tried to control my body line but I doubt it was pretty.  Ankle movement felt better today than last week.  Thanks!

October 27, 2017

Daily score: 5

Workout:

A. Strict lean away pull ups; amrap unbroken @31x1 x5 sets; rest as
needed bw sets

5, 4, 4, 4, 4

B. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest as needed (keep abs and glutes as tight as possible)

Done, with 26# kb

C. Tuck ups; 20 reps x3; rest 90 seconds

20 x 3

+
Arms only airdyne bike:
20 seconds sprint @100% effort
rest 1:40
x4 sets

30 cals total

+
5 min max cals arms only

24 cals

This all went well, nothing of note.  Thanks!

October 26, 2017

Daily score: 4

Workout:

A1.  Single arm DB strict press; 10 reps x3/side; rest 1 min

25, 30, 35

A2. Single arm DB bench press; 10 reps x3/side; rest 1 min

40, 40, 35

B. Seated OH tricep extensions; 15 reps x3/side; rest 1 min

12, 15, 12

C. Assisted muscle up tech work - accumulate 10-15 min of tech/practice

15 mins

D1. Hollow body position straigth arm PVC band pull downs; 10 reps x4;
rest 30 seconds

10 x 4

D2. Side body arch hold; 20 seconds x4/sdie; rest 40 sec

20 x 4/side

D3. Arch body hold; 20 seconds x4; rest 40 sec

20 x 4

D4. Stability ball DB rotational twists; 14 reps x4; rest 30 sec

14 x 4 with 15#

D5. Single arm ring plank from knee; 20s ecodns x4; rest as needed

20 x 4/side

E. Quadruped shoulder cars loaded with 2.5# plate; 2 slow controlled
reps in both directions on both arms

Done

Strict press is limited by the left arm and bench by the right.  Muscle up work felt good today.  Nothing else eventfull.  Still no answers on the leg.  Thanks!

October, 24, 2017

 Daily score: 5

 Workout:

A. Strict pull up isometric; amsap at the top of the pull up x6; rest 90 secodns

25, 30, 22, 20, 20, 27

B. Hanging bent knee straddle L hold; amsap x6; rest 90 seconds

25, 21, 20, 20, 20, 21

C1. Weigthed vest ring rows; 15 reps x5; rest 1 min

15x5

C2. Seated two arm abducted (on boxes) external rotations; 15 reps x5;
rest 1 min

12# x 5

D1. Side body arch hold; 20 secodns x5/side; rest 40 sec

20/20 x 5

D2. Super man hold; 45 seconds x5; rest as needed

45 x 5

The iso hold pull ups definitely create elbow tension/burning.  I do start shaking toward the end too.  The external rotations are harder on the right shoulder as usual.  No xray today :(, hoping to get some answers tomorrow.   Thanks!

October 23, 2017

Daily score: 6

Workout:

A. Behind the neck strict press; 10 reps x4; rest 90 seconds

55x10
65x10
60x8 (i could not do anymore)
55x10

B. Ring push ups @21x2; amrap unbroken x5; rest 90 seconds (from a
kneeling position so you aren't on your foot)

12, 11, 8, 9, 8

C. Full tuck front lever hold; 15 seconds x5; rest 90 seconds

15x5

D. Negative vertical body levers; accumulate 10 slow controlled reps
not for time

10

+
Arms only assault bike sprints; 10 secods @100%
rest 50 secodns
x15 sets

10 x 15, 66 cals total

The only set of the strict press that wasn't max effort on the last rep was the first set at 55.  I felt much stronger on the full tuck levers than last time.  Assault bike went well.   Hoping to get a follow-up xray tomorrow or the next day and be cleared to start some physical therapy.  Thanks!

October 21, 2017

Daily score: 5

Workout:

Swimming with buoy:
Accumulate 500y not for time



somewhere just shy of 15 mins

+
If allowed low intensity foot ankle movement in non painful ranges not
load bearing in the water

Done

Tweaked my neck putting my shirt on this morning so that's a bummer.  Swimming felt pretty good though.  I went to a new pool and there was a lot going on there so it felt less isolating.  I got a punch card too...15 left, but let's not get too crazy.  I also have been doing cryotherapy.  I think it's helping.  Not sure if I believe all the science though.  I just hope it isn't harmful in anyway.  Thanks!