Pre-Surgery Week Six Reflection

In Week Six we stayed steady at the weights and rep schemes that have been working for me thus far. As the last week of training before surgery, we wanted to keep me fresh and moving well, with minimal soreness, focusing on maintaining and keeping that range of motion in the knee, and strength in the quads, hamstrings, and glutes.

*My apologies for the lack of video and images in this post! I was pre-occupied with getting myself ready for surgery and didn’t have the mental capacity to focus on much else.

February 17, 2019
Active Recovery- 40 min AMRAP (you-go-I-go)
10 cal Ski-erg
50' Yoke Carry (increasing weight) (+100#)
February 18, 2019
CrossFit Dutch Kills Class WOD

Strength - 3 Rounds for Quality
8/8 Single Arm Dumbbell Thruster (35#)

Heavy Breather - 15 min AMRAP
7 Dumbbell Squat (35#)
5 Strict HSPU
February 19, 2019
Strength - 4 Rounds for Quality
8 Rack Pulls (toes up on a plate)
8 Bench Press (125#)
16 Standing Arnold Press

Strength - 4 Rounds for Quality
8 Front Squat (105#)
45 sec Sandbag Banded March
16 Superman Back Extension (2.5# plates)

Heavy Breather - For Time
21-15-9
Cal Assault Bike
Muscle Clean and Press (65#)
February 20, 2019
Strength - 4 Rounds for Quality
10 Axle Deadlift
10 Modified Pistol Squats (5 plates)
10 Strict Knees to Elbow

Strength - 4 Rounds for Quality
10 Weighted Ring Row (35#)
10 Dumbbell Pullover (50#)
10 Seated Bicep Curl (15#)

Heavy Breather - Every 3 minutes for 15 minutes
300 m Row
15 Push-Ups
February 21, 2019
Strength - 4 Rounds for Quality
Max Effort Strict Pull-Up*
10 Med Ball Pass Sit-Ups
10 Strict Knees to Elbow
10 Unweighted Glute Bridges with Leg Extension
*Stop one rep before failure

Strength - 5 Rounds for Time
50' Farmer Carry
50' Walking Lunge
50' Handstand Walk
February 22, 2019
Strength - 4 Rounds for Quality
10 Sandbag Squat (120#)
45 sec Weighted Wall Sit (15#)
50'/50' Banded Glute Walk

Strength - 4 Rounds for Quality
8/8 Single Arm Dumbbell Row (50#)
8/8 Single Arm Dumbbell Press (45#)

Heavy Breather - EMOM 24 min
Min 1: 12 Cal Ski-erg
Min 2: 10 Dumbbell Hang Cleans (35#)
Min 3: 5 Toe-to-Bar; 3 Pull-Up; 1 Bar Muscle Up
February 23, 2019
Active Recovery- 3 Rounds for Quality
1000 m Row
50 Air Squat
50 Ab Mat Sit-Up