3/25
Gait prep
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Easy 3-4 min jog
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Additional mobility as needed
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Run 400m @ 10k effort
rest 45 sec x 10
*very sustainable and repeatable
Did 800’s on the bike erg
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3 sets knee/ankle prehab
12-15 ant tib raises from wall sit
12-15 seated bent knee calf raises
10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)
20-25/side single leg banded TKE
3/26
A. Paused Strict Press – Find a tough 4 reps in 5 working sets, each rep has a 3-second pause at forehead height on concentric
rest 2 min bt sets
115 on the last set and there was not another rep in the tank at all
B. Dbl DB Bench Press – 4×8 @ moderate weight
Rest 90-120 seconds between sets
50—55—60—60
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3 sets:
Strict Weighted Pull-Ups x 5 reps with 1-2 sec pause at dead hang between reps
Dumbbell Lateral Raises: 12-15 reps
Banded Pull-Aparts: 20 reps
Rest as needed between exercises
50—15
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C1 – Single DB OH tricep extensions x 15-18, rest 1 min
20
C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min x 3 sets
15
3/27 – OFF
3/28
A. Front Squat: 4×4, same load across, rest 2 min
225
B. DB Goblet Squats – 3 sets of 12 @ 75-85lbs, rest 90 sec
80 – these feel great and do not hurt the knee/hammie at all
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3 sets:
BB Back Rack split squats x 6/side, mod load
Strict toes to bar x 6 reps with slow negative
Kickstand stance RDL x 6/side, mod load
Face up GHD plank hold x 20-25 sec
Rest as needed between exercises
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C. Heavy sled push x 30 sec continuous effort, rest 90 sec x 6 sets
Actually have access to a torque tank now so pushed that and also added weight to it as well