Friday - Dizzy

Dynamic Warm-up followed by
Rounds of 7-6-5-4-3-2-1 of the following three exercises
Handstand push-ups
Cartwheels
Sit-ups
Time: 11:21
jp

Wed - Bike and Thur - C&J with step-ups

Wednesday I played hooky and took a 18.75 mile bike ride.  Took about 1.5 hours.  Sore and tired, especially the groin

Thursday was supposed to be overhead squats and box jumps…  Still not doing squats due to the knee so they were out.  Substituted 115# clean and jerks and short step ups to avoid the impact.

5 rounds of

5 clean and jerks

10 step ups (16” box)

Time: 8:10

jp

100m runs

Dynamic Warm-up
Conduct 10, 100m runs. Rest between to get heart rate in line. Keep run
times within 2 seconds.
My high time was 14 sec, low times was 12 sec. Knee held up pretty well,
but I was consistently the slowest one on the deck.
jp

Press and Metcon

Press

3,3,3

105, 110, 115 (F)

12 min Metcon

10 Pulls

15 Push

20 Sits

Rounds: ???  Very tired

jp

Bike Ride

Saturday I broke out my bike.  I rode from the house to Lake Z, all around the Lake and back home.  14.43 miles in 1:05.

Rubber legs.

Spent Sunday on the roof painting and on the ground weeding.

jp

WOD's Again

So this month has been slow recovery.  The knee is doing OK, but squats are still out…

Dynamic Warm-up – A long one too

Workout

3 rounds of

800 meter ‘run’ (more like light jog due to knee)

10 pull-ups

9 kettlebell swings at 45#

Time: 12:58

Overall OK performance.  Heart rate was up due to plodding along on the run.  PU went well and even the swings were OK given the need to use the knee.

jp

Post Surgery Start again...

It has been one month since the surgery and I'm ready to hit the box again!  Going to have to take it easy for another month or so, but I am ready to get out of that other gym!

Today's workout

400m run
35 of dip, sit-up, squat
400m run
30 of each
400m run
25 of each

Time: 11:15 - Runs were slow, of course and I assisted the squats with a pole and didn't go full depth.

jp