Post-Surgery: Week Six Through Week Ten 4/6 – 5/10

Week Six through Ten Reflection: I decided to combine these 5 weeks into one post because … well simply … there was not much change from week-to-week regarding training and what I have been “allowed” to do.

However, some cool stuff has happened in these last 5 weeks such as:

  • Continued increase in range of motion
  • DITCHING THE KNEE BRACE!!! (I mean, I thought I wore it well, BUT it certainly is nice to not have it on anymore – Thanks “Breg” for the great brace though!)
  • Continued improvement with both step-ups and modified pistols
  • New Movements in the gym: (with light weight) – goblet squats; front squats; trap bar deadlifts; good mornings
  • New Movements in Physical Therapy: leg press, depth jumps, slide board.

WEEK 6 (4/6 – 4/12)

6 Weeks Post ACL Reconstruction
April 6, 2019
Strength - 4 Rounds for Quality
10 Bent Over Barbell Row
10 Dumbbell Pullover
30 Shoulder Taps

Strength - 4 Rounds for Quality
10/10 Weighted Step-Ups*
40 sec Sandbag March (60#)
*Step up to three 45# plates and holding 30# dumbbells

Strength - 4 Rounds for Quality
15/15 Hamstring Curl (using the red resistance band)
15 Unweighted Glute Bridges
10/10 Modified Pistol (three 45# plates)
April 9, 2019
Strength - 4 Rounds for Quality
10 Rack Pulls
10 Dumbbell Partial Thruster (with Strict Press)

Strength - 4 Rounds for Quality
10 Dumbbell Lateral Raises
10/10 Unweighted Split Squat*
10 Modified Superman
*holding the green band for stability

Heavy Breather - CrossFit Dutch Kills - WOD
2 Rounds for Time
80 Double Under (sub *40 Calf Raises)
60 Push-Ups
40 Ring Rows
20 Knees to Elbow
Partial Thrusters
April 11, 2019
City Strongman - WOD - [modified]
7 Rounds - 30 sec on/ 30 sec off
Sledgehammer Swing
Cal Assault Bike (Arm Only)
KB Deadlift
April 12, 2019
Strength - 4 Rounds for Quality
10/10 Single Arm DB Press
12 Strict Toes-to-Bar (right/left/center)

Strength - 4 Rounds for Quality
50' Sled Drag
50' Handstand Walk

Strength - 4 Rounds for Quality
15 Sandbag Squat to Target
20 Steps Right/ 20 Steps Left Lateral Banded Shuffle

WEEK 7 (4/13-4/19)

April 13, 2019
Strength - 4 Rounds for Quality
10 Reverse Bench Press
10 Dumbbell Pullover

Strength - 4 Rounds for Quality
10 Strict Chin Up
10 Bicep Curl

Strength - 4 Rounds for Quality
10/10 Split Squat (light dumbbell)
15 Glute Bridges (single leg)

Heavy Breather - 5 Rounds
30 sec Max Cal Ski
15 sec Rest
30 sec Sandbag March
15 sec Rest
April 16, 2019
Strength - 4 Rounds for Quality
10 Kettlebell Deadlift
10 Strict HSPU
20 Med-ball Sit-Up

Strength - 4 Rounds for Quality
15/15 Modified Pistol Squat
15 Glute Bridges (with single leg extension)
1 min Wall Sit

Heavy Breather - 5 Rounds for Time
50 ft Sled Drag (2- 45# plates : focus on extension)
15 Chest-to-Bar Pull Ups
April 19, 2019
CrossFit Dutch Kills Class WOD - 4 Rounds for Time 
25 Calf Raises (sub out 50 Double Unders)
15 Toes-to-Bar
20 Alternating Dumbbell Snatch (35#)

WEEK 8 (4/20-4/26)

April 21, 2019
CrossFit Dutch Kills Class WOD - 10 Rounds
100' Double Kettlebell Front Rack Carry 
4 Kettlebell Deadlift
5 Pull-Up

Strength - 4 Rounds for Quality
10 Goblet Squat
30 sec Plank Hold (right)
30 sec Plant Hold (left)
April 23, 2019
Strength - 4 Rounds for Quality
10/10 Single Arm Dumbbell Press
10/10 Single Arm Dumbbell Row
10 Double Arm Bicep Curl

Strength - 4 Rounds for Quality
20 Glute Bridge (with single leg extension)
10/10 Lateral Lunge (Cossack Squat) with Body Weight
10 Sandbag Squats

Heavy Breather - EMOM 21 minutes
Min 1: 2 Strict Ring Muscle Ups
Min 2: 10 Cal Ski
Min 3: 50' Sled Drag (2 - 45# plates)
April 24, 2019
Strength - 4 Rounds for Quality
10 Rack Pulls
10 Reverse Grip Bench
20 Strict Chin - Up

Strength - 4 Rounds for Quality
10/10 Weighted Step-Ups
10 Good Morning
40 sec Banded March
10/10 Glute Kickback (red band)

Heavy Breather - 3 Rounds for Time
20 Push-Up
15 Devil Press (modified)
10 Strict Toes-to-Bar

WEEK 9 (4/27-5/3)

April 28, 2019
Strength - 4 Rounds for Quality
10 Seated Dumbbell Strict Press
10 Bent Over Barbell Row
10/10 Lunges

Strength - 4 Rounds for Quality
10 Goblet Squats
10/10 Leg Extension (using ankle weights)
10 Kettlebell Deadlift 
May 2, 2019
Strength - 4 Rounds for Quality
40 sec L-sit Hold
40 sec Banded Sandbag March
10 Front Squat

Strength - 4 Rounds for Quality
50'/50' Banded Glute Lateral Shuffle
10/10 Cossack Squat
30 sec/ 30 sec/ 30 sec Plank (Right/ Middle/ Left)

WEEK 10 (5/4-5/10)

May 7, 2019
Strength - 4 Rounds for Quality
10/10 Single Arm Dumbbell Bench Press
10/10 Single Arm Dumbbell Row
10 Weighted Good Morning (55#)

Strength - 4 Rounds for Quality
10 Front Squat
10/10 Cossack Lunges
10/10 Weighted Step-Up

Strength - 4 Rounds for Quality
10/10 Banded Glute Kickbacks
10/10 Banded Hamstring Curl
10/10 Banded Leg Extension

Heavy Breather - 10 min AMRAP
6 cal Arm-Only Assault Bike
8 Push-Up
12 (4/4/4) Strict Toes-to-Bar (right/ center/ left)

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