//Got cleared to lift (light) things overhead. so did a bit of that today.
WARM
400m run
std warmup
lightweight versions of movements below
MAIN
A. 20 min AMRAP
{
70 SU (Rx was 50 DU)
50 SingleArm DBPushPress 25# (Rx was 50#, but going easy on shoulder)
70 SU (Rx was 50 DU)
50 Situp
70 SU (Rx was 50 DU)
40 cal Airdyne
}
2 full rounds + 50 SU (so 470 SU altogether)
B. 3 rounds, not for time
{
5 banded pullups
10 banded lat pulldowns
30s plank
}
Progress check:
Milestone | 1st surgery | 2nd surgery | |
Feb 16, 2024 | May 22, 2026 | ||
1st day at gym | Feb 24 (1week) | May 27 (5 days) | |
3k run | Mar 3 (~2rks) | Jun 7 (~2wks) | |
8k run | Mar 17 (~4wks) | Jun 21 (~4wks) | |
Banded pullups | Mar 29 (~6wks) | July 7 (5.5 wks) | <--you are here) |
Light pwr clns | Apr 2 (~6wks) | ||
Light thrusters | Apr 6 (~6wks) | *This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements | |
Med clns/bench | Apr 7 (~7wks) | 1st time around, too heavy too soon | |
Strict pullup | Apr 17 (~8wks) | ||
Murph | May 27 (~13wks) | ||
Ring dips | august (6mo) | ||
RingMU(1) | Sept 3(7mo) | ||
RinMU (30) | Mar-25 (13mo) |
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