WPU 3x5, 15 min AMRAP

Yesterday - skills and drills. Worked on ring handstand pushups and a bunch of other stuff, did some mobility too. One note - added 3x10 full ROM air squats in to rehab and have no pain or soreness today.

Today:

1400 PT

(1) Warm up

5 minute bike

Rehab - 3x12 w/ band

MP - unglued forearms, lats, ribs, and triceps. Worked on shoulder socket too.

(2) Weighted pullups 5-5-5

20#, 35#, 50#

1 x 15 press, 65#

(3) AMRAP in 15 minutes:

5 HSPU

10 back extensions

15 pullups

Made 6 rounds + 5 HSPU, 10 back extensions

(4) 100 reach throughs

Mob - couch stretch

• Notes: 50# is pretty much my 5RM, but I think I could maybe have gotten 55#. Since this is the first round of strength work I wasn't going to push it to max yet. I think I will do 3x5 twice and 5x3 twice, with the second time for both doing slower negatives. I was having to wait a lot during the metcon for the bar but I wasn't moving very fast regardless. HSPU actually felt pretty good, they improved as I got into the workout oddly enough.
• Nutrition: Good. I think my body was getting a little deprived of carbs recently, as I have added some sugar in at night and seen some good results. Might be that weird phenomenon where that occasional refeed kickstarts your metabolism after you have been in a relatively ketogenic state for a while.
• Body: Glutes are a little sore. Right hammie is getting back to normal again. Hip flexor is feeling great and I can tell it's getting stronger. I also have a lot more slack in them right now - had much more room on the couch stretch.

Press 3x5, short metcon

1030 PT

(1) Warm up

5 minute bike

Rehab - 3x5 slow rep eccentrics w/ band

MP - shoulder socket, T spine on roller

(2) Press 5-5-5

85#, 95#, 95#

1 x 12 strict chinups

(3) Short Metcon:

2:00 plank

21-15-9 for time:

Ring rows

Single leg glute bridges, L/R

Bear crawl forward x2, backwards x1 (mat room)

2:00 plank

Time - 6:41

(4) Mob - butterfly and snatch position against wall, overhead tricep w/ band, split lunge hip stretch

• Notes: I am starting a strength progression with my press and weighted pullups, same style as CFSB with high rep work. Press has really digressed lately, but my shoulder position was definitely improved today and I had much more flexibility.
• Nutrition: Feeling back to normal so far, I think I just needed the extra carb boost yesterday and that's why I was having the cravings. Need to make a grocery run for some more veggies.
• Body: Elbows, biceps, shoulders and calves are still a little sore. Not too bad though. Right hip and hammie is feeling a little weird, I kinda tweaked it a little yesterday doing the hip grinders so it is a little sore.

rest day

Mob - massaged abductors and external rotators, front rack w/ band, shoulder extension, neck, and did some hip capsule grinders

Tonight I worked on my hammies and some internal rotation to get ready for tomorrow.

• Nutrition: So-so. I had insane cravings today and my appetite was noticeably above what it has been. I am guessing it was from the higher volume day I had yesterday, but it was definitely interesting. I think since my carb levels have been so low lately I might be needing a little refeed time to boost leptin...ate a higher amount of fruit today and also got a frosty, which was delicious. I think especially since tossing dairy my carb levels have probably gotten pretty low for me. Just gonna keep observing.
• Body: Little bit of soreness in elbows, anterior shoulders, and calves. Nowhere near as sore as I was expecting and I am curious why. Usually those high amounts of pullups and pushups leaves me pretty torn up. I think the mobility work I have been doing has definitely helped, and maybe the cleaner diet has as well.

Crip Barbara

1400 PT

(1) Warm up

Rehab #3 - 3x10 reps + abductor work w/ band

MP - forearm massage, triceps massage, ankle mob, shoulder socket, t spine mob

(2) 5 rounds, each for time w/ 3 minutes rest in between

20 pullups

30 pushups

40 squirms

50 calf raises

R1 - 2:10, R2 - 2:15, R3 - 2:22, R4 - ?, R5 - 2:19

(3) Mob - wrist flexibility, T-L spine love w/ double ball, psoas massage, front rack levator, calves, chest/bicep arm distraction

• Notes: This was my modified crippled barbara since I can't do situps or squats. All the pullups were unbroken which I felt really good about. I am sure my hips are super weak but my kip felt great and as strong as ever - weighted pullups seem to really be helping. Pushups were broken after R2, squirms were kind of a filler to be honest. Felt a little pukie coming before the last round.
• Nutrition: Awesome - probably the cleanest I have ever been. No dairy, no protein powder, I don't even have dark chocolate right now. Peanut butter is probably my biggest cheat right now...it's just too cheap per calorie to pass up on. Have some coconut milk too that I haven't cracked into yet. I have also started trying different greens to mix it up from spinach. Right now I have some large collard and chard leaves.
• Body: Feel great, no soreness and my hip flexor is feeling good. I am trying to decide what exercise to add in after this round of rehab...it is between air squats, lunges, or some light DB swings. Need something to start slowly getting my legs used to working as a whole unit again. I have also gotten better at looking at a workout and coming up with some movement prep to help me improve my positioning for those specific movements. The MWOD has definitely showed me how to do that...it's very intuitive when you think about it, just had never thought about breaking down movements like that before. Cool stuff.
• Side note: That T-L spine area was definitely tight and knotted up...good idea to give it some attention now and then.

Handstand walks, bear crawling

1400 PT

Heat

(1) Warm up

Rehab #1 - 3x10 w/ band

(2) 30m handstand walk, 3:39

3 x 30 supermans (10L, 10R, 10 both)

Bear crawl intervals:

2 minutes on, 1 minute off x 5

(3) Mob - couch stretch, overhead distraction, pec massage, rib massage single ball

• Notes: Handstand walks are improving, but I have trouble getting forward momentum without over arching my lower back when I get tired. The bear crawling was pretty tiring; it's kind of my substitute for metcons right now. Rib massage is starting to feel less vomitous...good to see.
• Nutrition: Back on track. PWO is now salmon and sweet potato...I have dropped dairy and the whey for now just to experiment. It is tough to replace the calories and convenience of milk, but I figured I would give it a shot.
• Body: Neck is sore. Hip flexor feels much better and I think that case a few days ago was just soreness from reintroducing squats/lunges. Obviously it is not quite ready for that yet. Continuing on with rehab.
• General: Tomorrow is going to be high volume bodyweight work.

Ring dips, HSPU, weighted pullups

1800 PT

Heat

(1) Warm up

Rehab#1 - 3x10, no resistance

Movement prep - shoulder IR, overhead distraction, rib massage

(2) Ring dips, AMRAP (-1) x 5

2 minute mobilizing in between

HSPU, AMRAP (-1) x 4 @ 31X1

2 minutes mobilizing in between

Weighted pullups, AMRAP in 6 minutes - 50#

19 reps

(3) Planks - 30s L/R/middle x 3, 30s rest in between

Foot drills, 2 minutes at each

• Notes: Didn't have much gas today as expected - sleep and eating kinda took a hit this weekend. Had no idea how to pace the pullups and I was way too cautious...definitely could have knocked out some more.
• Nutrition: Not great. I do have a lot of pumpkin seeds now though, so plan on chowing down on those pretty soon.
• Body: Took the past 2 days off since something I did those last two days pissed off my hip flexor a little bit at the insertion, although I think it might have just been soreness. Resuming normal rehab tomorrow. Feeling extremely out of shape and dying to get back into everything. I'll never underestimate the healing time of hip flexors again...

Snatch/pullups

1100 PT

Heat

(1) Warm up

Rehab #3 - 3x10 reps

Movement prep - shoulder IR, shoulder dislocates, T spine on roller

Muscle up practice

(2) 21-15-9 for time:

Muscle snatch, 45#

Pullups

Time - 6:38

(3) Mob - hammies and upper hip, flexor massage, lower back, butterfly/snatch against wall

• Notes: Muscle ups are coming along nicely. Grip was starting to fail on the metcon, especially with the bar I was on. Found a very tender spot in the tfl/flexor area when massaging, need to start working on that.
• Nutrition: Good.
• Body: Pecs, hammies sore. I definitely have some soreness at the insertion of the hip flexor, and it felt a little tired in general today. Shows how weak my legs have gotten. Taking tomorrow off for sure.

Skills and drills

1430

(1) Warm up

Rehab #2 - 3x10 squats, lunges; 2 minutes isometric lunge each leg

(2) 25m handstand walk

(3) Foot drills - 3 different drills, 2 minutes at each

(4) Mob - calves, psoas massage, hammie end range pulses w/ band, overhead distraction, 6 minute squat (2 min normal, 2 min side to side, 2 min normal)

• Notes: Low key day just to work on random skill and maintenance stuff. My handstands are the best they have ever been, I can finally keep my core tight and mostly keep from overextending when I walk now. The foot drills smoked my calves and feet, I will start doing those more often especially once I get running again. Squat is developing well also, I can get my feet much closer together pointing straight ahead.
• Nutrition: Normal.
• Body: Shoulders, pecs, and hammies are sore. Hammies are starting to loosen up but still very tight. I'll probably do some more stuff tonight. First time doing squats and lunges and the hip flexor felt strong.

Bench, death by bear crawl

1600 PT

(1) Warm up

Rehab #1 - 3x10 w/ band

Movement prep - shoulder socket distraction, 2 ball rib massage

(2) Bench press 1-10-1-20-1-30

185#, 155#, 185#, 135#, 185#, 95#

Rest as needed in between

(3) Death by 10 meters, bear crawling

Made 8 minutes

(4) Mob - psoas extensor stretch, front rack + levator, chest bias w/ band, couch stretch, 2 ball t spine

• Notes: Haven't benched in a while, this was a tough one but i liked it. The 10 and 20 rep was the toughest. 185# was about right without a spot for 1 rep; feel like my 1RM is around 195-200#. Came up with the 10m bear crawling on the spot, and it was thoroughly enjoyable.
• Nutrition: Very good. Haven't eaten much today and I have noticed my appetite seems to be below what it usually is, but that isn't very surprising. Side note - had some pizza and sugary drink crap on saturday...my stomach was torn up for the whole next day. I am glad my body had mostly gotten accustomed to not tolerating crap.
• Body: Hammies are destroyed. Yesterday was worse but they are still very sore. Everything else feels fine.

Longer metcon ladder

Yesterday was a quasi rest day

1000 PT

Heat

(1) Warmup

Rehab #3 - 3x15 reps

Movement prep - shoulder socket w/ distraction, t spine, double ball rib massage

(2) 21-18-15-12-9-6-3 for time:

Back extensions

Pullups

Bar dips

Single leg calf raises

Lower body rotations

1:00 plank

Single leg DL

time - 36:13

(3) Mob - hip/lunge stretch

• Notes: Felt pretty horrible this morning so this was slow going. Felt nice to get a longer duration workout in though. I really liked the MWOD from last night with the shoulder distraction and 2 ball rib massage. Definitely saw some immediate changes in my rack and ER position after that.
• Nutrition: Crappy yesterday with some pizza mixed drinks...back on track today though. Bought finished with the crock pot batch and its treating me very well.
• Body: Feel good. Hammies are gonna be sore tomorrow for sure. I am spending a lot of time in the squat position and I have noticed it is becoming much more comfortable and natural.
• General: So I have now finished the first round of rehab working up to 3x15 reps. Now I will start over doing the same things with some resistance bands, as well as working in some squats and lunges on day 2.

Pullups, muscle ups, pushups and short metcon

1300 PT

(1) Warmup

Rehab #1 - 3x15 reps

Movement prep - elbow and rib massage, overhead distraction, shoulder IR, dislocates

(2) Weighted pullups 3-3-3

25#, 50#, 70#

Pullups and chinups @ each weight

1 minute rest between pull/chin, 2 minutes rest between set

(3) Muscle up practice - 3x3 assisted

(4) AMRAP in 30 seconds:

Pushups - 44

Ring pushups - 24

(5) 3 rounds for time:

Bear crawl x 4 lengths (~80 yds)

1 minute arch rock position

15 x ring rows

Time - 7:38

(6) Mob - hip capsule, shoulder IR, hip lunge stretch, shoulder ER w/ band

• Notes: Good day. Rehab is going really well and I can tell my hip flexor has gotten stronger from when I started. Shoulder dislocates have gotten easier I noticed...I think my shoulders are much more flexibile now; it will be interesting to see how my OHS is when I am all healed up. The upper back rib massage is still just beyond brutal though. weighted pulls are coming along. I think a 90-100# pullup is within reach by the end of the year, which would be a nice milestone.
• Nutrition: Really good. I have stopped taking whey and now my typical post workout is whole milk (usually with some chocolate powder for some more carbs) and canned salmon. Ideally I would get away from the milk too and possibly switch to sweet potato and salmon. Got a crockpot full of pork, carrots, mixed veggies, onion, and sweet potato waiting for me right now.
• Body: Upper quads are sore from where I rolled them yesterday near the IT band. first time I have had decent soreness just from rolling. Feel good...still out of shape but I am feeling more normal now. Can't wait to get on my legs again.

rest and mobility

Rest day. No activity.

Worked on some mobility and heated

-foot strengthening, heel chords, shoulder IR+neck, upper thigh massage, psoas massage

• Notes: Psoas massage definitely doesn't hurt as much as it used to...good news.
• Nutrition: Gonna do another crockpot tonight. Side note - never eat 100% cacao dark chocolate...
• Body: Little soreness left in the traps/shoulders. Feeling great honestly. It's tempting to try certain things to see how well I am really coming along, but clearly this rehab has been working so I am sticking to it. 3x15 next cycle then back to 3x10 w/ some resistance and work back up.

Press/pullups, rehab3

1400 PT

Heat

(1) Warm up

Rehab #3 - 3x12 reps all across

Movement prep - front rack socket stretch, overhead distraction, rib massage

(2) 5 rounds for time:

1 x press, 105#

1 x strict pullup

1 x press

3 x strict pullup

1 x press

5 x strict pullup

Forgot to start watch

Started with 110# and lowered to 105# after the first round

(3) 50 4ct overheads for time, 30# med ball

Ball cannot be put down

Time - 7:39

(4) Mob - foot massage, 2 minute squat, shoulder sink, bent leg hammie stretch, couch stretch

• Notes: Press was a little weak but my form felt decent even though I was getting close to burning out. The 4 count overheads suck - front of my shoulders were on fire. Finished second round of rehab today, so next cycle will be 3x15 reps each time. Once I finish that and move back down to 3x10, I will start implementing a few bodyweight squats and lunges on rehab day #2, and eventually swings as well. Then it will be time for the bike, pool, lifting, jogging, running, awesomeness, ect.
• Nutrition: Good. Starting to get into a swing of eating a big breakfast, working out on an empty stomach and then getting some PWO food and then a bigger dinner. It is working well while I am in relatively low activity...once I get back into normal routines I will have to add lunch back in.
• Body: Traps are sore. Hip flexor feels really good - I like the results I am seeing so far from the rehab. I am a little tight all around my neck in general, so I will do some mobility to work on that tonight.

Random day, rehab2

1500

Heat

(1) Warmup

Movement prep - hammie and glute massage, T spine mobility

(2) random things:

Handstand walks

Tabatas - calf raises w/ 20#, hollow hangs, single leg glute bridges

Spent time in bottom squat

(3) Rehab #2:

2 minutes each leg isometric lunge(45, 45, 30), foam roll quads

(4) Mob:

snatch position groin stretch against wall, neural sliding

• Notes: My handstand walks are way better than they have ever been; I can actually cover some decent distance now. Going to do a timed distance walk soon. I am also getting more comfortable sitting in the squat. Hip flexor feels great.
• Nutrition: Had a little bit of crap last night.
• Body: Pretty sore...traps, shoulders, and triceps are pretty fried. My legs also feel kinda tired in general, but it feels good. Tonight I am going to do some upper body mobility to make sure my shoulders will be recovered and ready to go for tomorrow.

HSPU, ring dips, bear crawls, rehab1

1400 PT

Heat

Warm up

Movement prep: upper body ball massage

(1) Small pyramid

1-2-3-4-5-4-3-2-1

x1 HSPU, full ROM

x2 ring dips

x3 lower body rotation

Finished with:

Bear crawl, 4x mat room lengths

15 ring rows

Bear crawl

15 rin rows

Bear crawl

(2) Mob - hip ER/IR, hammies, shoulder extension

(3) Rehab #1 - 3x12 each

• Notes: HSPU felt stronger today, I used a little bit wider setup with my hands. I think bear crawls are one of the few ways I can get at my lungs right now without bugging my hip flexor, so I gave that a shot. Saving the rehab for tonight...didn't want to do too much.
• Nutrition: Overate this weekend for sure with fam in town, but did pretty well overall. Need to make another grocery run for veggies.
• Body: hammies are a little sore. Hip flexor feels really good; no tenderness or soreness at all. Noticed a few things when I was stretching out today in general: first, I am missing a little bit of external rotation in my left shoulder. When i lie on my back and bring my shoulders overhead, it is the left one that hits end range and can't stay pressed down. I thought it was strange given that my right is the dominant arm and usually is tighter. Second, my right hamstring tends to get slightly tighter than my left, probably because I have pulled it in the past. Going to work on my ROM in the left shoulder and try to get them to equal out.

posterior chain, rehab3

1800

Warm up

Rehab #3: hip circuit w/ band, 3 x 10 all across

Handstand walks

21-15-9

Reverse hypers

Hip extensions

1:00 plank

Mob - calves, psoas, couch stretch, overhead shoulder distraction

• Notes: Just a quick one today, more just to warm up and do rehab than anything else. I did rehab #2 yesterday which was mostly massage and some isometric shutdown lunges.
• Nutrition: Lots of food, but mostly all good quality. Had duck for the first time last night and it was the bomb.
  
• Body: Shoulders were pretty wrecked yesterday from cindy. Chest and front of my shoulders are still pretty sore, and lats are relatively tight. Little bit of soreness in my hip flexor but it is actually in the rectus and not where I have the strain. That is pretty good news as it probably means the first day of rehab just made it a little sore since it is pretty weak right now. Side note, the psoas massage is finally becoming less brutal. Maybe it is loosening up? Could just be imagining it though.
• General: Family in town this weekend so it has kind of been a loose schedule. Likely won't do much tomorrow and will pick up with the next round of rehab and a workout on monday.

Fun with cindy, rehab1

1000 PT

Warmup

Rehab 1, no resistance: 3 x 10 - sitting flexion, standing flexion, sitting straight leg raises L/R

Movement prep: 5 way shoulder mobility, L/R

(1) Modified "Cindy" - AMRAP in 20 minutes:

5 pullups

10 pushups

15 calf raises

First 10 minutes w/ 14# backpack @ 1 round per minute (10 rounds)

Last 10 minutes bodyweight @ AMRAP (12 rounds)

(2) Mob - snatch position groin against wall, psoas pole stretch, calves

• Notes: First metcon in a while so I felt this one pretty good. Felt good with the backpack, then on the bodyweight my lungs were feeling it. Calf raises aren't ideal, but it was the best sub I could think of. First day of rehab...went well and I think this rehab is going to be much more effective. i am thinking the progression will be to increase to 12 or 15 reps next time, then come back down to 10 with a low resistance band, then work up both reps and bands. Tried some shoulder mob before the workout today instead of after just to experiment. Trying to keep the stretches short in duration before but still work on ROM, longer static afterwards.
• Nutrition: Good. Finished my bag of whey today and I am not going to get another one. Going to start the experimenting with whole milk/chocolate whole milk/food and dick around with that for a while. If I don't seem to be recovering as well then I will go back.
• Body: Seem to be getting a mild cold. Throat is not feeling very well from the last football game, and I think it just started developing from that. Constantly on fire and lots of junk in there. No soreness. Starting some light anterior hip stretches, but I am going to limit it to once per day and only when i am warm just to keep from overdoing it. Rest of the hip is fair game.

Off day

Took today off to get hip flexor another day before starting rehab. I am feeling good.

Felt a little froggy, however, and went to get in boulder creek to see how the temp was. Stayed in for about 2 and half minutes...nice and cold.

• Nutrition: Not too bad. I am probably consuming a little more than I need to be since my activity level is rather low right now.
• Body: For whatever reason, my upper glutes are kinda sore today. Going to do some mobility for hip ER to work some of that out.
• General: Tomorrow I switch back in to 3 on 1 off in general. I will now re-introduce stretching the anterior hip(lightly at first) and hopefully this time around it will be the start to a successful, more structured rehab.

BP and weighted pullups

1430 PT

Warmup + shoulder and upper back mob (stretches/massage)

(1) Bench press - narrow grip heavy singles @ 40X1

135#, 155#, 165#, 170#

Weighted pullups - heavy singles

35#, 50#, 60#, 70#

(2) Bench press - max reps narrow grip x 1 set @ 40X1

Weighted pullups - max reps x 1 set @ 40X1

Bench - 6 reps

PU - 5 reps

25 pushups AFAP - 0:16

(3) Mob - foam roll quad, 3 hip mobility

• Notes: Felt better today. I have never benched with a narrow grip, definitely put more emphasis on arms and shoulders. Did well keeping the shoulders in the socket and externally rotated. The slow negatives made things interesting. Didn't have a spot on the max rep so I went until it wasn't reasonable. The 70# pull felt pretty easy, and my 5RM is 50# so I was glad to get 5 reps with the added slow decent. Can't seem to crack 16 seconds on the 25 rep pushups. Interesting note on the mob: last time I did that glute massage it was horrible painful...today hardly anything. Probably because I haven't used my glutes/hams hardly at all recently. Love the capsule stretch.
• Nutrition: Re-stocked on groceries. Got some coconut milk for the first time and it's delicious. Kind of expensive for how much you get per can though. Got some fresh beef brisket that I am going to grill tonight with some veggies.
• Body: Upper middle back is a little sore, probably delayed from sunday. My hip flexor is feeling pretty good and like it is ready to begin easy rehab. That will start either tomorrow or thursday. Still heating multiple times per day and occasionally icing/massaging.

Muscle up work

1400 PT

Heat

Warm up + handstands, muscle up work

(1) 5 rounds:

Muscle up + 4 ring dips

5 x HSPU

60 x squirms

20 x side neck bridges, L/R

(2) 25 pushups as fast as possible - 0:16

(3) Muscle up practice - pull into transition

(4) Mob - hips

Ice

• Notes: Frustrating day...felt very weak on the muscle ups and handstand pushups. Haven't worked on the rings in a while and I need to get after that.
• Nutrition: Good. Need to get more food...running out of everything.
• Body: Calves are sore. Hip flexor is feeling pretty good. Wednesday will be the end of this rest week and is when I will start doing some rehab again.

Skill work and tabatas

1600 PT

Heat

Back lever practice/german hangs, handstands

(1) Tabatas:

Squirms

Calf raises

Plantar flexes

(2) Chinup grip hollow hangs - 3x30s, 1xmax

Handstand walks

(3) Mob - psoas massage, elbow massage, overhead distraction, front rack distraction + ER bias block elbow

Ice

• Notes: Just trying to think of random activities I can be doing. I have decided I am really going to get after my handstand and work on walking. It was feeling really strong today. I was also going to work on some planche progressions but they start to activate hip flexors. Squirms are a good way to work on my core strength while keeping my hip flexors turned off. Never done a back lever, might as well work on those too. Tomorrow is going to be about working on the muscle up and handstand walks.
• Nutrition: Pretty good.
• Body: Surprisingly no soreness from yesterday. Lats might be a little tight but thats it. Feel so incredibly out of shape...I know most of that is mental but I can definitely feel it. Hip flexor is feeling better today. I am moving it through its ROM occasionally but still not stretching it. Letting that new tissue build up.