Pre-Surgery: Week Four 2/3- 2/9

Pre-Surgery Week Four Reflection

In Week Four we have focused on increasing the load in the movements I have already been doing and I am feeling TREMENDO (aka super strong)! At this point, I hardly even notice the ACL injury, especially since regaining complete range of motion.

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

  • Increased weight of sandbag squats
  • Increased weight in farmer carry
  • Increased weight in yoke carry
  • Overhead walking lunges
  • Use of GHD for back extensions
February 3, 2019
Strength - 4 Rounds for Quality
8 Bench Press
10 Dumbbell Pull-Over
10 GHD Back Extension

Strength - 4 Rounds for Quality
45 sec. Sandbag Banded March (80#)
20 Modified Pistol Squat (additional height)

Strength/ Skill - For Time
50' Yoke Carry (moderate)
50' Handstand Walk
February 5, 2019
Strength - 4 Rounds for Quality
10 Sandbag Squat (125#)
10 Hang Muscle Clean and Press (65#)
Max Effort Strict Pull-Up (stop one rep before failure)

Strength - 4 Rounds for Quality
60 sec Wall Sit (10# plate on lap)
50'/50' Banded Shuffle to Right/ Left

Strength - Every 2 Min for 12 Min
50' Farmer Carry
50' Double Dumbbell Overhead Walking Lunge
February 6, 2019
Strength - Strict Diane
21-15-9
Kettlebell Deadlift (#97)
Strict Handstand Push-Up

Heavy Breather - For Time
25-20-15-10-5 Cal Row
50-40-30-20-10 Ab Mat Sit- Up
February 7, 2019
Strength - 4 Rounds for Quality
8/8 Single Arm Dumbbell Press (40-45#)
Max Effort Strict L-Sit Pull-Up*
10 Good Mornings
*Stop one rep before failure

Strength - 4 Rounds for Quality
8 Bent Over Barbell Row (125#)
15 Dumbbell Lateral Raises
Leg Curls (15R/15L)*
*Red resistance band

Heavy Breather - For Time
10 Cal Assault Bike
5 Bar Muscle Up
February 8, 2019
Active Recovery - 40 min AMRAP
In teams of 2, alternating rounds
10 Cal Ski
50' Farmer CarryF

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