E - Active Recovery

1700

hamstring massage
banded hamstring extension
5 minute squat
roll to v-sit
heavy bag carries, shoulder and chest
single arm kb carries, 53#
bachar ladder traverse
hip circle - banded good mornings and lateral dynamic steps
knee gapping massage w. dowel

• Notes: Play day. Fun stuff.

B - upper primals volume

0730

1) warmup: 5 x 10 strict bar presses, 10 shoulder dislocates

2) 8 rounds:
20 x landmine push press (10L/10R), 25-45#
4 x depth pushups

3) 5 rounds:
max reps DB hex press, 45# (18,15,13,13,13)
10 x DB front raises, 10#

• Notes: Good day, lots of volume.
• Body: Posterior chain is sore...yay!

A - lower primals volume

0730

1) warmup: 5 minute spin bike, see walk to burpees, hip capsule mobs

2) 8 rounds: 2 minutes rest between each
8 x back squat, 135#
12 x kb swing, 35#

3) 4 rounds:
15 x banded hamstring curls, light band
10 x bulgarian split squats, bodyweight

• Notes: Got some good lightweight squat volume in today really trying to hone in my technique and get my posterior chain firing again. Went light with the swings as well and everything was pain-free. Curious to see how the hamstring feels tomorrow.

C - lowers conditioning, trunk work

1600

1) warmup: 5 minutes jump rope

2) 5 rounds:
5 x clean extensions (135,155,135,155,135#)
20 x dynamic step ups
60 seconds spin bike

3) 5 rounds for time:
10 x bar dips
10 x med ball to toes, 6#

time - 7:30

4) lateral agility drills w. hip circle

• Notes: Starting to work in some more dynamic pulls off the floor now. Keeping the weight light still. Opted for clean shapes instead of deadlifts to take a little of the load off my hamstrings. Tried doing some single leg bridges and the hammie was cramping up a bunch, so I probably fatigued it pretty well.
• Body: Feeling great. Traps are slightly sore.

Active Recovery

1700

couch stretch
hang from bar
band overhead squats
single arm KB farmer carries, 53#
backwards roll to V-sit
backwards roll to pistol

• Notes: Felt great to loosen up. Ready for tomorrow.

B - uppers conditioning and assistance

0730

1) warmup: 5 rounds
10 x empty bar strict press
60 seconds deadbug hold

2) compound conditioning: 5 sets for time
18-15-12-9-6
dball push press, 50#
trx supine row, feet elevated

*strict push press, no linking together
time - 11:18

3) jacked street: 5 rounds
20-15-12-10-10
DB hex press (30,35,40,45,45)
DB front raises (5,8,8,10,10)

4) assistance: 4 rounds
10 x barbell curls, 45#
20 x banded tricep extensions

• Notes: Slow time on the conditioning. I'm pretty limited with high rep trx rows and burn out pretty quickly. Huge fan of the hex presses. Found them surprisingly difficult and they really lit my chest up...felt like I was going to tear something but not in a sketchy way. Good upper body day overall.
• Body: Hammies!

A - vertical pulls, lowers conditioning, hamstrings

0730

1) warmup: spin bike

2) vertical pulls: 3 sets
1 - max chinups (17)
2 - bachar ladder
3 - max chinups (8)

10 empty bar back squats between each

3) compound conditioning: 8 total sets, *max speed!
3 x back squat (135,135,155,155,175,175,195,195#)
20 x low box plyo skiiers

4) hamstrings: 5 sets
12 x DB RDLs, 20#
12 x banded hamstring curls

• Notes: Skwats felt great! Hamstring stuff made me really sore.

C - lower body primals and plyos

0730

1) warmup: 5 minutes spin bike, banded hamstring resistance, hip capsule mob, single leg bridges

2) 5 rounds:
20 x empty bar front squats
20 x walking lunges
10 x true pushups

3) 5 rounds:
10 x get up situps, 30# (5L/5R)
contralateral deadbugs

• Notes: Getting back into the groove. Hamstring felt really good today. Hopefully next week I can get back into some heavier loads.
• Body: Giving up caffeine for a little bit. Already feeling better in the mornings.

B - upper body push, skill work, assistance

0730

1) warmup: upper body plyo circuit w. 8# ball, bar dips (3x12), ring supports

2) floor press to 3rm
95, 135, 155, 165, 175#

3) handstand practice
-inverted straddle practice, press up practice
*need better pelvic control, and thoracic mobility!

4) 3x
20 x banded tri extension
10 x hammer curls, 30#

• Notes: Floor press felt good today but the bar was moving pretty slow. Capped it at 175. Handstands are coming along but my hips/pelvis still doesn't look good enough. Need more posterior tilt and need to open my shoulders more to get this down. Working on starting the press handstand movement as well since this is ultimately what I want to be able to do.
• Body: Hamstrings are pretty sore, mostly on the right side.

A - squat conditioning, vertical pulls, hamstrings

1600

1) warmup: 5 minutes on the spin bike, air squats

2) amrap in 15 minutes:
5 x back squat, 135#
5 x box jumps, 24"
60 seconds spin bike

4 rounds

3) 3 rounds:
bachar ladder traverse (rounds 1 and 2), max chinups (round 3 - 10 reps)
10 x banded hamstring resistance

• Notes: Felt good to get squatting again today. First time introducing some plyometrics back again as well and everything held up. Burned out quick on the ladder traverse so by the time the chinups came back around I was pretty spent.
• Body: Hamstring is feeling great all around. Been doing lots of walking, single leg bridges, banded hammies, and see saw walks. Definitely feel out of balance while I squat right now, like my right side is doing most of the work. To be expected.
• General: Switched to the Grindstone program of power athlete in an attempt to save some time due to busy work/personal life at the moment. Basically it is a toned back version of field strong with shorter workouts, 2 mandatory, 2 recommended, and 1 optional workout per week.

Lower body primals

1700

1) warmup: max chinups (16, 10), bachar ladder traverse, lunge twist w. band

2) lower body primals w. 45# bar: 3 rounds
10 x back squats
20 x step ups

3) rehab: 3 rounds
10 x single leg glute bridge
10 x band hamstring resistance

• Notes: Quick one today just to get grooving back into a squat pattern. Still a little sore from the needling yesterday but it felt good to get things stretched out and moving.

Tuesday and Wednesday

Tuesday - upper body primals
1) warmup: spin bike, band pull aparts, plyo pushups, plank scap pushups, banded hamstring resistance

2) landmine press - work up to heavy 5
25, 35, 45, 55#

3) DB bench - 3 sets w. 45#
15, 17, 18

4) gymnastics work: 3 rounds
max handstand hold
max ring support hold

Wednesday - PT and active recovery

1) spin bike, 10 minute weighted treadmill walk @ 12-13%

2) deadbugs, banded hip flexor flossing, banded hamstring resistance, overhead squat w. band

• Notes: Got my hamstring needled and massaged today and am already sore as shit. Tried to keep it loose and stretched out throughout the day. Big takeaway points from my session: strengthen my glute, open up my anterior hip, keep doing eccentric work, and try to focus on lateral hamstring rehab so I don't get medial dominant.

Upper body primals

0730

1) warmup: spin bike, kb armbars, pbar chair rockers

2) plyos: 3 x 20 kneeling clapping pushups
60 seconds rest between

3) landmine press - work up to 7rm in 3 sets
25,35,45#

4) slight incline DB bench - 3x12x45#

5) 8 minute amrap:
20 x single arm DB rows, (10L/10R) 45#
20 x chest elevated bar pushups
(180 total reps)

6) 2 rounds:
20 x band tri extensions
10 x hammer curls, 30#

• Notes: So...upper body day. Not gonna lie, by the end of this my arms were smoked. The last part called for 5 supersets of the tris and curls and I totally bitched out. All this bodybuilding stuff is way out of my wheelhouse and I'm still getting use to the upper body volume. On the positive side all of this work felt great.
• Body: Rested the hamstring today but was able to do some uppers lifts at work with no pain, as well as a bunch of active stretching. Right leg is sore and right side of my low back is a little achy.

Ankling, R leg, trunk work

0730 - no longer officially on the cast program, so it's going to be sporadic for a bit

1) warmup: spin bike, strict press, pillar to planks

2) rehab: 3 rounds thru
10 x supine hamstring curls
10 x straight leg band eccentric, light band
40 yd stool scoot

3) 3 rounds:
10 x bulgarian split squat R (20, 25, 30# DBs)
20 yd cocky walks (forward and lateral)
20 yd dorsiflexion step overs (forward and lateral)

4) trunk: 3 rounds
captain morgans L/R
60 seconds deadbug home position
60 seconds slideboard plank reaches

• Notes: Rehab work felt good today. I think progressing on the banded eccentrics are really where things are going to get better. Trying to include straight leg work, bent leg work, and a mix of ROM with this. Active stretching and light massage after.
• Body: Hamstring feels about 5/10 right now. Can walk pain-free and even jog at a slow pace. Quick movements still hurt and hinging forward at the hip feels sketchy. Going to keep this rehab routine up for this week and add some more things in next week to progress.