A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
For time:
50 Calories of Assault Bike
A. Bryan* – HSPUs – 15, 15, 15, 15, 15; kb carry 35#; row 115# barbell x 10; bodyweight squats x 16. 25 burpees for time – 1:04.
Only did 4 rounds of A…Had to manage time due to Movie Date with my daughter A1. SHSPU (subbed seated DB Press x 15 reps @ 21X1) 15#, 20#, 20#, 20# A2. BU KB Carry 15# (left arm could have gone heavier, but not right) A3. BB Rows x 10 reps @ 2111 75#, 65#, 55#, 55# (didn’t care for my form on first 2 sets) A4. Cossack squat w/ KB x 20 reps @ 20X1 12#, 12#, 15#, 15# (LOVE THESE!!) B. No Assault Bike only Mountain bike on a trainer….so 50 Cal Row – 3:42 / 845M 3:42… Read more »
A:
1) HSPU subbed for Seated DB Press 15kg (each hand) x10 reps
2) KB: 6kg
3) Barbell: 50kg x10 reps
4) KB: 10kg x16 reps (+4kg)
B:
Time: 2:39 (-4 seconds)
Only had time for A
10/10/10/10/10
16kg’s
95×10
16kg’s x 20 reps
Ended up just moving through it so I could squeeze every round in.
A1. 20″ box 10/10/ 4 off wall/6/8off box
A2.20# left wrist couldn’t take more
A3.90# 10 reps
A4.15# 16 reps these are ugo
B. 4:41 on the bike eww just eww
C. Ab work
Now to watch the tornado!!
A1. scaled to L-Sit DB Press, 15reps, 20kg db (this was hard)
A2. 12kg kb (right hand could do 16kg, but left one no way)
A3. 40kg, 50kg, 60kg, 60kg, 60kg
A4. 20reps, 12kg (here I could have used more, at least in 2-3 sets)
B. 2:22, pretty happy with this
C. DUs Practice, 10*35
A: 8-10 reps, 26# KB, 95#, 26# KB 16 reps (Cossack squats are not neat)
B: Nope
A1. 15.15.15.13.13
A2. 16kg kb
A3. 115.115.135.135.135
A4. 16kg kb
B. 2:12 Rx, 27s improvement. Used the 5 strong strokes/5 medium stroke method. Worked well.
C. Banded hips
how is your hip doing today?
It’s doing a little better thanks! Followed along to some of Kelly Starrett’s MWOD videos last night.
great! hopefully you’re fully recovered in a couple of days
A1. Strict HSPU x 15 reps (unbroken each set)
A2. 30 lb KB x 25 meters
A3. 95 lbs x 10 reps @ 2111
A4. BW Squat x 16 reps
B. 7’30” on cruise control — used this as my knee rehab for the day.
Look at you! Knee feeling better?
Hey Doc!!! I have full flexion of my knee. I can do wall slides, heel slides, etc. However, the issue I’m having now is the actual squat. I think that maybe, just maybe my ankles lock up when I descend into a squat because I can’t seem to mentally make myself go past 90 degrees (without assistance). The funny thing is, I have great plantar and dorsiflexion in both ankles, with the knees easily going past my feet when I’m in a split squat position stretching my achilles. It could be a thoracic issue, but I try to stay intentional… Read more »
Do you have full ext?? I never worry about flexion, it always comes back. If it doesn’t I have ways of making come back!! How is your hip strength mainly abductors/extensors? Sometimes with these surgeries those muscle turn of and than despite range people can’t get through functional activities. You could also be right about the ankle… Dorsiflex/Plantarflex come from the talocural joint you could be right and be locked up in the subtalar joint. This would be hard to judge for yourself. If you have any PT friends they could check. Insurance makes it hard for PTs not in… Read more »
I do have full knee extension.
In regard to hip strength, I could probably work on that more to be honest. Any exercises you recommend for that?
Now would you be upset if I told you I did all the rehab… myself? LOL
We have insurance, but based on how hectic our schedule was at the time (move to CA, newborn, new job, etc.) I opted for self-rehab after surgery. That being said, do you think I should still see a PT?
No pressure, but I’ve been taking all your suggestions to heart! Thanks again doc!!!
If it was a simple menisectomy a lot of MDs won’t send patients to PT unless there are complications. The only concern I get is with Athletes a lot will think they are at normal range and be missing 5 degrees either end and have hip abduction weakness or scar tissue adhesions. I can send some General hip strength as long as I’m clear I’m not sending it as a PT since I don’t hold a license in your state I am not allowed to. I can share hip strengthen exercises that you could find on the internet though ?
That’s a really good point! I think I might have a little scar tissue, especially since the doc had to drain a little cyst that was forming around my knee.
Yes, totally clear! I’d LOVE some general hip strength that are found on the internet 🙂
A. Rx
B. 30lb kettlebell. Much harder with non-dominant arm.
C. 95lb
D. 30 lb kettlebell. Hardest part by far.
No assault bike so used a Precor stationary bike. 3:49
Did this with my little bro(13 yrs) and little sis(15yrs).
A.
I did the first 3 sets of SHSPU unbroken!(10reps) the other sets I went 5’s.
45# for waiters carry
115# for row
45# for Cossack squats
B.
3:42 on airdyne I don’t have a calorie measure, so I went a 3/1 ratio rpm/cal. So, 150 rpm.
A. done
Sub’d 35# db for walks
used 25# kb for squats
last round was burnout sets for max reps
B.
Did a burnout set of 30# back extensions instead.
32 reps
A.
1. Got 45 reps total, tried to stay on the wall as much as I could. That’s a lot of strict HSPUs for me.
2. 16 kg KB
3. 185 lb–8 reps
4. 16 kg KB–16 reps
B. On stepper, 1:50
I appreciate the link, was able to see my previous performance and improve. Shaved almost 30 seconds on the 50 cal time.
A. 1- did strict followed by kipping: 2+6, 1+5, 0+7, 1+5, 0+2
2- 16kg
3- 95# 10 repsx5
4- 16kg 16 repsx5. Bad mobility with this one resulting in bad form for first sets, last 2 sets felt better
B. 4:02
Exhausted!