Post-Surgery: Week Three 3/16- 3/22

Week Three Reflection: already, I am walking without crutches! Thank goodness! Overall, progress is moving along steadily. My physical therapists are phenomenal and I fully trust in their recommendations regarding training, movements, and range of motion from week-to-week. I also had my 3 week post operative visit with the surgeon to remove stitches and check on his work. Everything is as it should be.

Some improvements in Week Three include:

  • Standing Strict Press (55#)
  • Holding my weight in an L-sit
  • Rack Pulls (from above the knee)
  • Unweighted Glute Bridges
  • Kettlebell Deadlifts
  • Sit-to-Stands (set to a height allowed by the brace ~50 degrees)
  • Modified Pistol Squats (45# + 25# + 15# plates stacked) – an increase in height from week 2 by adding the 15# plate
March 16, 2019
Strength - 4 Rounds for Quality
10 Laying Double Arm Dumbbell Row
20 Single Arm Alternating Dumbbell Press

Strength - 4 Rounds for Quality
10 Dumbbell Pull- Over
10 Standing Barbell Strict Press

Strength - 4 Rounds for Quality
ME Overhand Grip Dead-hang
30 sec L-sit
March 17, 2019
Active Recovery - Intervals
30 Rounds
20 sec on / 40 sec off
Arm Only Assault Bike (100 cal)
March 19, 2019
Strength - 4 Rounds for Quality
10 Slight Incline Bench
10 Rack Pulls (barbell from just above the knee)

Strength - 4 Rounds for Quality
10 Med-ball Sit-Up
15 Unweighted Glute Bridges

Heavy Breather - For Time
21-15-9
Seated Cal Ski
Seated Devil Press
March 21, 2019
Strength - 4 Rounds for Quality
10 Kettlebell Deadlift
30 Inverted Shoulder Taps

Strength - 4 Rounds for Quality
10 Sit-to-Stand
10 Weighted Ring Rows

Strength - 4 Rounds for Quality
10 Right / 10 Left Banded Lateral Shuffle
10 Right / 10 Left Modifed Pistol (45# + 35# plate)

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