Pre-Surgery: Week One 1/13-1/19

Pre-Surgery: Week One Reflection

It’s been one week since really focusing on strength, range of motion, and obtaining normal use of my knee since the (right knee) ACL tear.

Since completing Week 1 of our “Pre-Surgery Strong AF” phase, some major improvements include:

  • Ditched the crutches
  • Near full range of motion (still missing complete extension)
  • Weight bearing (being able to hold a sandbag in an upright position)
  • Walking with minimal favoritism of the left leg
  • “Sit-to-Stand” (sitting to plates at or slightly below parallel and standing)
  • Using the hamstrings and glutes (minimal weight or resistance bands)
  • Seated Dumbbell movements
  • Seated Farmer-Handle Holds
  • Seated Wall-Balls
  • Seated Ski-erg workouts
  • Arms ONLY Assault Bike workouts
Some clips of the above, bulleted, movements
January 19, 2019
Strength - 4 Rounds for Quality:
10 Rack Pull Deadlift*
10 Seated Axle Strict Press
*bar starting above knee, ball of foot on 5 lb plates, glute engagement at top

Strength - 3 Rounds for Quality:
10 Strict Chin Up
15 Unloaded Glute Bridges
20 Weighted Sit-Ups
25 Sit-to-Stand*
*sit to two 45's and one 25 (dead stop in sit)

Heavy Breather- WOD:
8 minute AMRAP
10 seated DB Deadlift
10 Wallball (seated - arm only)
January 17, 2019
Strength - 3 Rounds for Quality:
12 Incline Bench
12 Weighted Ring Rows (elevated feet)

Skill - Every 2 Min for 12 Min:
5 Bar Muscle Up
30 sec Farmer Handle Hold

Heavy Breather - WOD:
5 Rounds
30 sec max cal Assault Bike (~ 65 rpm)
30 sec rest
30 sec Sandbag march in place (140#)
30 sec rest

January 16, 2019
Strength - 3 Rounds for Quality:
10 Dumbbell Pull Over
10 Weighted Push Up
January 16, 2019
January 16, 2019 continued:
Skill - 3 Rounds for Quality:
10 Strict Toes to Bar
20 Sit - to - Stand*
30 Leg Curls (15R/15L)**
*Sat to two 45's and one 25 plate
**Red resistance band

Heavy Breather - WOD:
3 Rounds for Time
15 Dumbbell Hang Clean & Press
15 Pull Ups
January 16, 2019
January 15, 2019
Strength - 4 Rounds for Quality:
10 Standing Single Arm Dumbbell Rows
10 Single Arm Dumbbell Bench Press

4 Rounds for Quality:
10 Rack Pull Deadlift*
10 Back Extension**
*Bar starting above knee, ball of foot on 5 lb plates, focus on glute engagement at top
**aka "superman" using 2.5 lb plates in hands and "Y" formation

Heavy Breather - WOD:
For Time 21 - 15 - 9
Cal Ski (arm only)
Tall Muscle Snatch (empty bar)
January 15, 2019
January 14, 2019
Turn Your Brain Off and Move:
30 Rounds for Quality
1 Strict Handstand Push Up
3 Knees to Elbow
5 Medball Shot (arms only - seated)
January 13, 2019
Strength - 5 Rounds for Quality:
10 Seated Dumbbell Arnold Press
3 Hand - Over - Hand Rope Climb (approx. 6 pulls each)

4 Rounds for Quality:
10 Weighted Glute Bridges
40 sec Sandbag March in Place (140#)

Heavy Breather - WOD:
5 Rounds for Time
10 Seated Devil Presses
12 Cal Arm Only Assault Bike
January 13, 2019

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