Week Four Reflection: I can kinda see my kneecap again lol. Overall, progress is steady. Extension is good, flexion is coming along, and gaining range of motion in my Breg brace has helped me to be able to go up and downstairs with ease, as well as train more comfortably. This week’s highlights include:

  • Banded Marches using a 30# Med-Ball
  • Increased Height in the Modified Pistol Squat
  • Increased Height in Step-Ups
  • Being able to go up and down stairs normally!
March 23, 2019
Strength - 4 Rounds for Quality
60 Steps of Standing Banded March (holding a 30# med-ball)
15 Banded Calf- Raises

Strength - 4 Rounds for Quality
15 Unweighted Glute Bridges
Modified Pistols 10 Right / 10 Left (45# + 35# plate)

Strength - 4 Rounds for Quality
Max Effort Strict Pull-Ups Immediately into Max Effort Strict Chin-Ups
40 sec L-sit
March 24, 2019
Active Recovery - Intervals
30 Rounds
20 sec on / 40 sec off
Arm Only Assault Bike (117 cal)
March 26, 2019
Strength - 4 Rounds for Quality
10 Bent Over Barbell Row
10 Reverse Grip Bench

Strength - 4 Rounds for Quality
10 Weighted Glute Bridges (axle bar)
20 Alternating Step-Ups (Weight Vest)

Strength - 4 Rounds for Quality
40 sec Wall Sit
20 Modified Superman

Heavy Breather - 10 min AMRAP
10 cal Seated Ski-erg
10 Med-Ball Toss Sit-Up
March 28, 2019
Strength - 4 Rounds for Quality
10 Strict Toes-to-Bar
10 Barbell Strict Press

Strength - 4 Rounds for Quality
10 Ring Row
10 Sit-to-Stand

Strength - 4 Rounds for Quality
10/10 Modified Pistols
40 sec Banded March with Med-Ball

Heavy Breather - EMOM for 6 minutes
10 Kipping Pull-Ups
March 29, 2019
Heavy Breather - 6 Rounds for Time
10 Empty Bar Muscle Snatches
15 Seated Wallballs