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!