10/23/2013

For time:
5 - Rope Climb
10 - Clean 155/105
20 - Wallball 20/14
50 - Straight Leg Sit Up
100 - Double Under
50 - Straight Leg Sit Up
20 - Wallball 20/14
10 - Clean 155/105
5 - Rope Climb

scaled most of the DU and wall ball squat to a box 24:38

10/22/2013

5 rounds
30 seconds MAX reps Snatch 95/65
30 seconds MAX reps Burpee
Rest 2 minutes

Scaled burpees by not kicking back.  83 reps total.

50 leg lifts all directions @8#

10/19/13

Rested Friday

Did a 4.2 mile obstacle course/Spartan Race today

Pain: Ok.  Very sore all over after (and bruised and scratched) but we'll see tomorrow how everything feels.

10/17/2013

AM Workout

Warm up
2x
30 - Single Under
10 - Sit Up
10 - Push Up
Slide Squat
Added airdyne warmup

20 minute AMRAP
30 - Double Under
12 - Toes to Bar
6 - Alt Pistol
3 - Wall Walk

First round very messy double unders and gave up after that.  They weren't really very good even before my injury.

Held on to a rubber band and did pistols to a box

Had to scale the wall walks by staying on all fours and not coming in all the way to the wall.

Pain Level: Achilles tendon acting up.  I have neglected my maintenance on that area because my focus has been on my knees.  A little knee soreness right after workout but seems fine now.

10/16/2013

AM Workout

Warm Up
2x
Spider Walk
Jumping Lunge
Plank Walk with 7 Push Ups

Strength
3 x 5 Clean @ 80% 1RM 

Subbed 50 leg lifts all directions @ 6#

5 rounds for time:
Run 200m
8 - Hang Snatch 115/80
8 - Ring Dip 

Had to use a rubber band on ring dips and they still almost killed me.

Pain Level:  Felt really good today.  A little sore now but really good during the workout--even the running.

10/15/2013

AM Workout

Warm Up
2x
Run 200m
40' Squat Hop
Slide Squat
10 - Jumping Pull Up

Technique Practice
4 x 5 Overhead Squat 95/65 

Subbed 50 leg lifts all directions @6#

For time:
10-9-8-7-6-5-4-3-2-1
Goblet Squat 79/53
Pull Up 

35# squat to box

Pain Level: Felt pretty good today.  Very mild pressure in both knees.

10/14/2013

Complete rest day Sunday with just some recreational swimming

PM Workout
Warm Up
2x
Spider Walk
Non-maximal effort Broad Jump

10 - Hang Clean & Jerk 45/25
10 - Sit Up

Strength
3 x 5 Deadlift @ 80% 1RM
Added in airdyne warmup and substituted 50 leg lifts all directions @ 6# for deadlifts

5 rounds:
30 seconds MAX reps Clean & Jerk 135/95
30 seconds MAX reps Sit Ups - unanchored
2 minutes Rest

Butterfly situps

Pain Level: Little bit of nagging knee cap pain during workout but seems ok now

10/12/2013

Rest Day

50 leg lifts all directions, 6#
Massage stick on quads and hamstrings
Hamstring stretch with strap
Quad stretch with strap
Foam roller back, hamstrings, quads

10/11/2013

PM Workout

3 rounds

10 GHD situps

10 62# russian KB swings

10 85# push press

then

1000m row

Pain Level:  Right knee pretty painful coming in.  Hurt some locking out on the GHD situps coming up but may just be tight muscles pulling the knee cap.

10/10/13

AM Workout

Group Warm Up
2x
Spider Walk
Bear Crawl
Squat Hop 

added airdyne warmup, lots of stretching for quads and hamstrings

10 - Thruster 45/25
10 - Jumping Pull Up

Strength
3 x 3 Clean @ 85% 1RM
3 x 3 Strict Press @ 85% 1RM 

Did 50 legs lifts all directions, 4# instead

21-15-9 reps for time
Thrusters 95# /65#
Pull-ups

Made it to pullup 7 of the 15 before 10 minute time cap.  Squatted to parallel using a box for the thrusters.  A little popping in my knee.  May have been a mistake to use the 65# but we'll see how it feels later.

Pain Level:  Everything good going in.  Just a lot of muscle soreness.  Right knee a little painful on outside of knee cap leaving.

10/09/2013

AM Workout
Group Warm Up
PVC Shoulder Mobility
Burgener Warm Up + Skill Transfer Exercises

Skill - 15 minutes
Double Unders
Did 50 leg lifts all directions 4# instead

3 rounds:
1 minute MAX reps Power Snatch 95/65
1 minute MAX reps Toes to Bar
3 minute REST

Pain Level: Fine today.  Just normal hamstring soreness.  I almost feel like I could squat below parallel but I am still afraid.  I really don't understand how my knees could recover so fast but for now I have to believe the liposomal C is fantastic at getting rid of inflammation.  Hopefully my hip will get strong enough soon to stop the knee cap pain when I'm running and jumping.

PM Workout

10/08/2013

AM Workout

Group Warm Up 

2x
20 - Jumping Jacks
10 - Air Squats
10 - Push Ups
10 - Walking Lunge
airdyne warmup before

Strength
3 x 3 Front Squat @ 85% 1RM
3 x 3 Deadlift @ 85% 1RM 

50 leg lifts in all directions instead.  4#

For time:
30-20-10
Hang Clean 135#/95#
Wallball
Ball Slam

Squatted to box with plate for wall balls.

Pain Level: No pain today.  A little sore after.

PM Workout

10/07/2013

AM Workout

Group Warm Up
Run 200m
2x
Spider Walk
Squat Hop
Plank Walk w/ Push Up
Added airdyne warmup in beginning

Technique Practice
10 - Hang Squat Clean 95/65
Used 20# med ball and half squats

Midline
12 minute EMOM - alternating
6 - Strict Hang to L-Sit (3 sec. count at top & bottom)
then
6 - Weighted Good Morning 75/55 (Slow) 

5 rounds:
30 seconds Max reps of Alt KB Snatch 62/44
30 seconds Max reps of Burpee
2 minute REST
35# kettlebell and burpee variation that didn't have a fast kick back

Pain Level: Mild pain with bouncing but still no aching or soreness like before I started the liposomal C

PM Workout

10/05/2013

AM Workout


PM Workout

6 mile trail "run."  A lot of walking and even sitting by the lake.  Didn't realize how sore I was until I got out there and my right knee was hurting but it was a beautiful day to spend some time outside.

Pain Level: Pain in right knee joint while running
Energy Level: Felt great.  If my muscles and joints had cooperated would have been a great run

10/03/2013 and 10/04/2013

Ok, I'm going to try to get this vehicle back on the road.  My knees are feeling insanely better since starting the liposomal C and I'm feeling cheered up and ready to get back on a schedule.

10/03

AM Workout
10 minute airdyne warmup
5k row
5 min airdyne cool down
1 tabata airdyne
5 min airdyne cool down

10/04

PM Workout

10 minute airdyne warmup
5k row
5 min airdyne cool down
1 tabata airdyne
5 min airdyne cool down

PT home exercises. 50 leg lifts in all directions + clam shells with five pounds