//Decided to attempt an MU today, 4mo after surgery. Went well.
WARM
200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills
MAIN
A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)
B. (superset w A) 5x1 HSHold
C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#
D. (superset w A) Pulling work
3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU
// surgery recovery progress:
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) | ||
8k run | Mar 17 (~4wks) | ||
Banded pullups | Mar 29 (~6wks) | ||
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) | July 11 (~7wks) | |
Murph | May 27 (~13wks) | ||
Ring dips | august | June (~6wks) | |
RingMU(1) | Sept 3(7mo) | Oct 4 (4.5mo) | |
RinMU (30) | Mar-25 (13mo) |
No comments:
Post a Comment