Work Capacity
4 RFT:
1 Press @ 133#
1 Strict Parallel Grip Pull Up
1 Press @ 133#
3 Strict Parallel Grip Pull Ups
1 Press @ 133#
5 Strict Parallel Grip Pull Ups
7:44
First 2 Presses were at 155#, dropped to 133# for rest

Strength
Deadlifts 4x5 @ 243#

Durability
Step-Ups (R only)
BB Back Squats
Balance Oval (R only)

Core

3 Sets:
Parallette Shoot Throughs (No pushup or dip) x 20
Mountain Climbers x 50 total
Russian Twists w/ 20# medball x 50 total
Side Holds on hand (R x 30 sec, L x 30 sec, R x 30 sec, L x 30 sec)
Flutter Kicks x 50 total

Durability
RDLs w/ 1 pood KB x 10 each leg

Work Capacity
25 - 20 - 15 - 10 - 5 rep rounds of:
Deadlifts (185#)
GHD Situps
Back Extensions
14:20

100 Pushups

Work Capacity
100 Pushups
* Every time you break perform 8 V-Ups
8:29 w/ 7 Breaks (56 V-Ups)

Core

3 Sets:
Front Plank x 1 minute
6 inches x 1 minute
Right Plank x 1 minute
Left Plank x 1 minute
Back Extension hold x 1 minute
Hollow Rocks x 25

Back

Work Capacity
1 minute on, 1 minute off x 5
30 KB Swings, 1.5 pood
*Complete 30 KB Swings within the working minute
Rounds 1-4: Rx'd
Round 5: 24 reps
________________________________________
First workout since tearing my right achilles at the first sevens practice on memorial day.
Surgery was on June 1st so at about 6.5 weeks post op.

No sooner:
Dorsiflexion Aug 1st w/ full range within 2 weeks
Single Leg Calf Raise mid-Aug


Estimates:
Jogging/Hopping - end-Aug
Jumping Oct 1st
Sprinting Nov 1st
Return to sport Dec 1st
Return to pre injury levels ~Feb 1st