Pre-Surgery: Week Three 1/27 – 2/2

Pre-Surgery Week Three Reflection

In Week Three we have made some serious progress. At this point I have close to 100% range of motion (missing a few degrees of extension) and I am able to handle weight bearing positions (squatting) and loading. Also, most importantly, I almost don’t even notice the fact that I have an “injury,” because my normal everyday life is unaffected.

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

  • Progression from seated ski-erg to standing ski-erg
  • Progression from seated presses to standing presses
  • Deadlifting from risers and deadlifting from the ground
  • Progression from air squats to sandbag squats (80#-100#)
  • Med-ball lunges
  • Yoke Carry!!!
  • Farmer Carry!!!
February 2, 2019
Strength - 4 Rounds for Quality
8 KB Deadlift (97#)
10 Sandbag Squats (100#)

Strength - 4 Rounds for Quality
10 Unweighted Glute Bridges
10 Prone Superman with Extension
Max Effort Chin-Ups

Strength - 3 Rounds for Quality
10 Weighted Sit-Ups with Feet Anchored
10 Leg Raises (Slow and Controlled Descent)

Heavy Breather - For Time
21-15-9
Cal Assault Bike
Dumbbell Clean (40)
February 1, 2019
Strength - 4 Rounds for Quality
10 Seated Log Press
10 Good Mornings
20 Weighted Step Ups (holding Dumbbells)*
*to box height just at/ slightly below parallel

Strength - 4 Rounds for Quality
10 Weighted Ring Row
20 Shoulder Taps
Max Effort Arnold Press (35#)

Heavy Breather - 15 min AMRAP
20 Sledge Hammer Swings
10 Cal Row
10 Push Ups
January 30, 2019
Strength - 4 Rounds for Quality
16 Single Arm Incline Dumbbell Press
8 Rack Pull Deadlift*
16 Back Extension**
*bar starting above knee, ball of foot on 5lb plates, glute engagement at the top
**aka superman using 2.5lb plates in hands and "y" formation

Strength - 4 Rounds for Quality
10 Weighted Glute Bridges (with axle)
60 sec Belted and Banded March with Sandbag
20 Leg Extensions with Ankle Weights

Heavy Breather - Every 2 minutes for 18 minutes
50' Farmer Carry (90# on each)
5 Toes-to-Bar immediately into 5 Chest-to-Bar Pull-Up
January 29, 2019
Strength - 4 Rounds for Quality
8 Axle Bar Bent Over Row (overhand grip)
50' Handstand Walk

Strength - 4 Rounds for Quality
12 Sandbag Squats
Max Effort Strict Chin-Ups (stop one short of failure)
12 Dumbbell Lateral Raise (slight lean forward)

Heavy Breather - 6 Rounds for Time
10 Cal Assault Bike
20 Step-Ups Unweighted
January 28, 2019
Heavy Breather - 7 Rounds for Time
14 Dumbbell Deadlift
14 Single Arm Alternating Dumbbell Strict Press (35#)

Strength - 4 Rounds for Quality
30 sec Parallette L-Sit
30 Alternating Forward Lunges to a Low Platform* (20#)
30 sec Parallette L-Sit
15 Push-Ups
*Dumbbell suitcase carry and step to 45# plate

Strength - Every 90 sec for 15 mint
50' Yoke Carry*
*Light load, ascending weight (every other round), steady pace

Strength - 3 Rounds for Quality
20 Leg Extensions (no weight)
20 Single Leg Banded Hamstring Curl*
*Red resistance band
January 27, 2019
Active Recovery
"500 and 5" - Divide Any Way
500ft Sled Drag
5k Recovery Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s