Pre-Surgery: Week Five 2/10- 2/16

Pre-Surgery Week Five Reflection

In Week Five we are moving so well! It makes my heart happy to see all the improvements we have made in such a short time frame, but I am also anxious because I know in just two more weeks, I’ll be starting back at zero once again. Though we have done it once, we can do it again.

This week, I front squatted using a barbell for the first time! Though it was light (95#), it felt just great! In addition, we also introduced belted, weighted, box squats (see images and video below). It is amazing how stable I feel considering I do not have an ACL. Strengthening and pre-hab have sure proven its significance and importance in this recovery.

Towards the end of the week, my right shoulder has been cranky, due to an old injury (separated AC joint) from last year. No big deal though, we just worked around it.

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

  • Increased height in the modified pistol squats
  • Increased weight in yoke carry
  • Increased weight in sled drag
  • Introduced Barbell Front Squat
  • Introduced Belted Weighted Box Squats
February 10, 2019
Strength - 4 Rounds for Quality
8/8 Single Arm Dumbbell Bench
8 Barbell Front Squat
8 Kettlebell Deadlift (97#)

Strength - 4 Rounds for Quality
10 Strict Toes-to-Bar
10 GHD Back Extension
10 Axle Bar Glute Bridges

Heavy Breather - 8 Rounds
250m Row
5 Chest-to-Bar Pull-Up
10 Push Up
1 min Rest
February 11, 2019
Strength - 4 Rounds for Quality
10/10 Single Leg Kettlebell Deadlift
10/10 Modified Pistol Squat
45 sec Weighted Wall Sits (15#)

Strength - 4 Rounds for Quality
8 Seated Barbell Press (heavy)
8/8 Single Arm Dumbbell Row (50#)
8 Dumbbell Pull-Over (45#-50#)

Heavy Breather - 4 Rounds for Time
50' Yoke Carry
20 Kettlebell Snatch Right
50' Yoke Carry
20 Kettlebell Snatch Left
February 12, 2019
Strength - 4 Rounds for Quality
10 Reverse Grip Bench Press
10 Sandbag Squat
15 Seated Dumbbell Bicep Curl (light)

Strength - 6 Rounds for Quality
50' Sled Drag (five 45# plates)
50' Walking lunge Dumbbell Suitcase Carry (35#)
5 Strict Chin Up
February 14, 2019
Strength - 4 Rounds for Quality
10/10 Ground Landmine Press
10 Lat Pull Down (green and blue bands using training bar)
10 Dumbbell Lateral Raise (15#)

Strength - 4 Rounds for Quality
50'/50' Banded Glute 50/50
10 Good Mornings
10 Box Squats with Belted Weight

Heavy Breather - Chipper
50 Dumbbell Box Step-Up (30#)
40 Cal Row
30 Pull-Ups
20 Strict Handstand Push-Ups
10 Ring Muscle Up (did not complete these: shoulder felt blah)
February 15, 2019 (shoulder issues*)
Strength - 4 Rounds for Quality
10 Rack Pull Deadlift*
15/15 Hamstring Curls (red band)
10 Standing Single Leg Calf-Raises
*bar starting above knee, ball of foot on 5 lb plates, glute engagement at top

Strength - 4 Rounds for Quality
10 Leg Raises with Slow Descent
10 Back Extension*
*aka superman using 2.5 lb plates in hands and "Y" formation

Heavy Breather - "Jelly Legs"
25-20-15-10-5 Assault Bike Calories
50-40-30-20-10 Controlled Air Squat
February 16, 2019 (shoulder issues*)
Strength - 4 Rounds for Quality
10 Reverse Grip Bench Press
10-12 Weighted Ring Rows (35#)
50' Sled Drag (five 45# and one 25#)

Strength - 4 Rounds for Quality
10 Kettlebell Deadlift (97# each)
10 Glute Bridges
45 sec each Right/Center/Left Plank

Heavy Breather - For Time
21-15-9
Cal Ski-erg
Pull-Ups

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