Elliptical, Strength, Row

Elliptical 10 minutes

Strict Pullups (Day 3 - 12-15 Block)
7-10-6-6-9+ (10)

Row:  2000 meters w/ max damper
9:52

Elliptical, Row and Stuff

Elliptical 10 minutes


Stuff:

Reverse Hypers (w/ stability ball on bench)
4x15 @ BW

Bar Dips:  3 x max reps
Rest at least 2 minutes between sets
24-16-12


Row:  15 minutes
3041 meters


Planks: 1 minute each x 3:  Bows/Toes, 6 Inches

Elliptical, Strength, Row

Elliptical 10 minutes


Strict Pullups (Day 2 - 12-15 Block)
Rest a minimum of 2 minutes between sets
6-9-6-6-9+ (10)


Row:  1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, 1 min on, 30 sec off, 1 min on, 40 sec off, 1 min on, 50 sec off, 1 min on
2398 meters

Bike, Strength

Bike 10 minutes


Bench (Wendler Week 1 - 90% = 247.5#)
160# x 5, 185# x 5, 210# x 5+ (10)

Strict Pullups (Day 1 - 12-15 Block)
Rest a minimum of 2 minutes between sets
6-8-6-6-8+ (9)

Elliptical, Metcon

Elliptical 10 mintues
Good for getting a running motion without the impact


For time:
21 L-pull-ups
10 Pistols, Left leg only
10 Air squats
18 L-pull-ups
8 Pistols
10 Air squats
15 L-pull-ups
6 Pistols
10 Air squats
12 L-pull-ups
4 Pistols
10 Air squats
13:32.  Some of the L's could have been better.


Durability: Painful Unknown - 2 minutes

Bike, Strength, Row

Bike 10 minutes


DB Bench: 4x10 @ 70#-75#-80#-90#(8)


Row:  60:30 x 5
1200 meters

Bike, Row (Tues Jan 18)

Bike 10 minutes


Row:  30:20 x 8
1105 meters


Aux:  Shoulder IR/ER w/ band.  3x20 ea

Bike, Strength

Bike 10 minutes


Incline Bench:  4x10 @ 135#
   Pair w/ Air Squats x 10

DB Rows:  3x10 ea @ 55#-65#-70#
DB Shrugs:  3x15 @ 80#-85#-95#
DB Front/Side Raise:  3x10 ea @ 15#

Bike, Metcon

Bike 10 minutes


Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
5 Rounds + 120 meters

Bike N Row

Bike 10 minutes


Row:  6 x 500 meters.  2 min recoveries.
2:15, 2:20, 2:20, 2:22, 2:20, 2:16
Max damper

Stephen

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
29:55

Bike N Row

Bike 10 minutes


Row:  2×5 min Intervals w/2min recovery between
          Next interval scheme starts after the 2min recovery
          5x1min Intervals w/30sec recovery between intervals
          Intervals: 1(1060m), 2(1046m), 3(244m), 4(240m), 5(235m), 6(235m), 7(236m)
          Max damper

Week Four Post Op

Well let's see...

Done with therapy.
Almost have full ROM on bending, should get it once the rest of the swelling goes down.
Straightening is a degree or two short but after stretching for awhile and doing SLRs (getting better btw) it looks better.  This should be better once the swelling is gone.  I will focus on getting this bitch straight most of the time now; and doing it on my own power.  Def need to build my quad back up.
All in all I'm about a month out and all is well.  Still don't have much feeling on the outside of my knee but that will take time.  All the quad pain is gone and the knee just feels a bit tight/stiff.  No pain.

Estimated timeline...
Weighted leg exercises/ Jogging - March 1
Jump rope/ box jumps - April 1
Olympic lifting/ Sprinting - May 1
Sports/ Agilities - June 1
100% probably Oct/Nov

Dr appt on the 17th.  Hopefully only one more after that.

Bike, Metcon, Row

Bike 10 minutes


As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Push Up
1 Chin Up
1 Bar Dip
3 Push Ups
3 Chin Ups
3 Bar Dips
5 Push Ups
5 Chin Ups
5 Bar Dips
Rounds: 6 + 1PU + 1CU + 1BD


Row: 3 rounds of 125m, rest 125m time, 250m, rest 250m time, 500m, rest 500m time
Round 1: 0:35, 1:10, 2:26
Round 2: 0:36, 1:10, 2:25
Round 3: 0:36, 1:12, 2:18
Max damper