Pre-Surgery: Week Two 1/20 – 1/26

Pre-Surgery Week Two Reflection

Week Two was all about getting me into weight bearing positions, working that range of motion, and focusing on being able to go up and down stairs normally.

Commuting to work has been difficult, traversing the many subway stairs etc… so I expressed my wanting to fix that to Coach Dom and we got to work! He developed workouts that incorporated movements that would simulate going down stairs and by the end of week two … I was doing it!!! People no longer yell at me for moving too slowly on the subway (::eye roll::)

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

  • Bearing weight
  • Use of barbell movements (good mornings)
  • Modified Pistol Squats using plates (two 45’s) to practice stepping down (this was done to help me re-learn how to go down stairs normally)
  • Progression from seated ski-erg to standing ski-erg
  • Progression from seated presses to standing presses
  • Deadlifting from risers (not yet ready to pull from the ground)
  • Progression from air squats to sandbag squats (80#)
  • Med-ball lunges
January 26, 2019
Strength - 4 Rounds for Quality
8 Bench Press
8 Dumbbell Pull Over
8 Single Arm Dumbbell Row

Strength - 4 Rounds for Quality
8 Barbell Goodmornings
8/8 Modified Pistol Squat
8 Strict T2B

Heavy Breather - 5 Rounds for Time
200m Ski-erg Standing
20 Seated Devil Presses
January 25, 2019 
Strength - 4 Rounds for Quality
6 Axle Bar Press
12 Weighted Ring Rows (elevated feet)
12 Unweighted Glute Bridges

Strength - 4 Rounds for Quality
10 Sandbag Squats
8 Kettlebell Deadlifts (from riser)
12 Unweighted Glute Bridges
40 sec Sandbag March

Heavy Breather- Every 3 Minutes for 15 Minutes
10 Cal Assault Bike
15 Pull-Ups
January 23, 2019
Strength - 4 Rounds for Quality
15 Med Ball Lunges
15 Single Leg Hamstring Curl*
15 Seated Calf Raises with Plate on Lap**
*Red resistance band
**Place toes on a plate

Strength - 4 Rounds for Quality
8 Strict Pull-Ups
12 Neutral Grip Dumbbell Press
16 Ab-Mat Sit Up

Heavy Breather/ Skill - 4 Rounds
10 Cal Ski-erg (Standing)
20 Kettlebell Snatch (10/10)
30 Step Ups (15/15)
January 23, 2019
In the standing KB snatch, you can see the degree of extension still missing from the right knee.
January 22, 2019
Strength - 4 Rounds for Quality:
1 Wall Walk to 20 Shoulder Taps
15 Slow-Motion Air Squats

Strength - 4 Rounds for Quality
10 Log Bench Press*
10 Axle Bar Bent Over Row**
*Small diameter; neutral grip; slight incline
**Double overhand grip

Strength - 4 Rounds for Quality
10 Barbell Goodmornings
10 Strict Knees-to-Elbows
10 Weighted Glute Bridges*
*Axle bar

Heavy Breather - Every 2 min for 10 min
350m Row
AMRAP Push-Ups
January 22, 2019

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