“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
Goals
- Build the mental strength to push in workouts while training alone and regain momentum with training consistency.
- Build overall physical strength, specifically upper-body strength and posterior strength and stability to help reduce - and even eliminate - pain in injured knee.
- Be able to squat pain free.
- Be able to do 1 Strict Pull Up and 1 Strict Push Up.
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
Pull Ups |
Side Plank |
7/21/21 12 (on bench) |
7/21/21 3:03 |
8/13/21 2:31 |
Value |
7/21/21 R: 1:20 L: 1:03 |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
Aerobic Capacity Tests
Mile Run |
500m Row |
0:20 Bike Sprint |
800m Run |
Value |
Value |
9/22/21 4:57 |
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Skill & Movement Proficiency Tests
50 Double Unders for Time |
Single Leg Balance |
Single Leg Agility |
"Superman" |
Value |
Value |
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Month 3: Week One
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WARM UP
Lower Body Mobility Vitamins 2:00 Lacrosse Ball Roll Suprapatellar Quadriceps Tendon 2:00 Quad Foam Roll 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 3 Rounds 20 Weighted Single Leg Glute Bridges w/ 15# DB (10R/10L) a. 10 90/90 Alternating Hip Stretch b. 10 World's Greatest c. 10 Standing Quad Stretch 20 Shoulder Taps (R + L = 1) a. 6 Child's Pose (walking hands out to the right and holding for a few seconds, then repeat on the left) b. 3 Inch Worms STRENGTH E3MOM: 5 Rounds 6 Nordic Hamstring Curls @ 3:0:0:0 12 Banded Deadlifts (quick) |
“PERMAFROST”
8 Rounds: 0:20 On; 0:10 Off Alternate movements Kettlebell Deadlifts Kettlebell Swings Kettlebell Bent Rows Hollow Hold 8 Rounds: 0:20 On; 0:10 Off Finish one before the next Single Arm Kettlebell Rows (alternate right and left each round) Butterfly Sit Ups |
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WARM UP
Lower Body Mobility Vitamins 2:00 Lacrosse Ball Roll Suprapatellar Quadriceps Tendon 2:00 Quad Foam Roll 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 1 Round 10 Wall Squats* *remember really focus on driving your knees out towards your little toes, and initiating the squat at the hip (think about sitting your butt to your heels as you start to squat) 10 Bootstrappers 10 Knee Hugs to World's Greatest 10 Kneeling Adductor Stretch 5 Inch Worms 1:00 KB Squat Hold + 5 Ankle Rocks each direction 10 Wall Squats 2 Rounds a. 5 Air Squats b. 5 DB Front Squats 5 Burpees 5 Renegade Rows ( R + L = 1) 1 Round 2 DB Thrusters @ 15# 2 Renegade Rows 2 Devil's Press |
“GRIZZLY BEAR”
7 Minute AMRAP 3 Push Ups 6 Mountain Climbers 9 DB Thrusters Rest 2:00 7 Minute AMRAP 9 DB Front Squats 6 DB Reverse Lunges (R + L = 2) 3 V Up + Body Raises Score = total rounds + reps |
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MOBILITY
1:00 FR Calves 2:00 FR Quads 1:00 FR Glutes 2:00 Wall Quad Stretch 2:00 Pigeon WARM UP 400m Run (or) 450m Row 5 Inch Worms 10 Scorpions 10 Med Ball Deadlifts 10 Med Ball Squats 200 Run (or) 225 Row @ 80-90% 10 Bootstrappers 0:20 Dead Hang 10 Med Ball High Pulls 10 Med Ball Squat Cleans 2 Strict Pull Ups 2 Burpee Box Step Ups 10 Med Ball BFSU |
EMOM: 10 Rounds
3 Deadlifts Increase weight slightly each round. Start light! Be super intentional about your form. Send me a video of the first few rounds. “LAZY MOUNTAIN” E5MOM: 3 Rounds 450m Row 5 Strict Pull Ups* *note which band you use! 10 Med Ball Cleans 3 Rounds for Time 225m Row 5 Strict Pull Ups* *use the same band as before 5 Burpee Box Jump Overs 10 Med Ball Butterfly Sit Ups Score = total work time |
WEEK ONE COMPLETE!
Month 3: Week Two
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WARM UP
2:00 Lacrosse Ball Trap/Rhomboid Smash 20 Banded Hip to Face Pulls 20 Banded Post Rows 10 Broom Handle Pass Thrus 10 Forearm Scap Push Ups 5 Inch Worms STRENGTH E2MOM: 5 Rounds 6-10 DB Strict Press @ 3:0:0:0 Pick a rep # that feels challenging! 12 DB Bicep Curls |
“BOOSTERS”
PART I 7 Minute Time Cap 25 DB Box Step Ups* *highest stepper setting (that is comfortable for knee) 10 DB Push Press 25 DB Box Step Ups 10 DB Push Press 25 Box Step Ups PART II @ 7:00 EMOM: Survival 1 + 1 Push Up 1 + 1 Burpee 1 + 1 DB Goblet Squat EMOM: Survival 10 + 2 Butterfly Sit Ups Part I Score = time Part II Score = total reps completed |
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WARM UP
Lower Body Mobility Vitamins 2:00 Lacrosse Ball Roll Suprapatellar Quadriceps Tendon 2:00 Quad Foam Roll 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 1 Round 10 Wall Squats* *remember really focus on driving your knees out towards your little toes, and initiating the squat at the hip (think about sitting your butt to your heels as you start to squat) 10 Bootstrappers 10 Knee Hugs to World's Greatest 10 Kneeling Adductor Stretch 5 Inch Worms 1:00 KB Squat Hold + 5 Ankle Rocks each direction 10 Wall Squats 2 Rounds 5 Slant Board Squats @ 3:2:0:0 10 Single Leg Box Squats (5R/5L) 0:20 Iso Lunge, R. 0:20 Iso Lunge, L. 5 DB Shoulder to Overhead 2 DB Push Ups 1 Hero Maker |
“SUSTAIN”
20 Minutes (10 Rounds) Accumulate as many step ups as possible @ 6". E2MOM: 2 Hero Makers A Hero Maker = 1 DB Push Up Renegade Row 1 DB Deadlift (to standing) 1 DB Power Clean 1 DB Shoulder to Overhead Score = total steps |
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3 Rounds
0:10 on: 0:10 off Tib Raises (lean against a wall and lift your toes) Calf Raises (stand and lift your heels off the ground) 20 Band Walks (R, L) 20 Monster Walks (F, B) 2:00 Glute Foam Roll 2:00 Elevated Pigeon 2:00 Quad Foam Roll 2:00 Wall Quad Stretch 5 Inch Worms 3 Rounds Increase weight each round till you get to 35#. 4 Lateral Cross Over Step Ups 2 Burpee Box Step Overs 4 Alt Hang Snatch 4 Single Arm Step Ups (2R/2L) |
“10-4”
Any unfinished reps = a 1 butterfly sit up penalty 3 Rounds AFAP 8 Cal Bike Sprint 10 Lateral Cross Over Step Ups @ 35# 2 Burpee Box Step Overs 8 Cal Bike Sprint Rest 2:00 (after each round) 3 Rounds AFAP 8 Cal Bike Sprint 10 Alt Hang Snatch @ 35# 10 Single Arm Step Ups @ 35# 8 Cal Bike Sprint Rest 2:00 (after reach round) |
Month 2: Week Four
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WARM UP
10, 8, 6, 4, 2 Wall Squats Shoulder Taps Burpees **insert the following stretches (for 1:00) between rounds:
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“SUPERMAN”
For Time 10, 8, 6, 4, 2 DB Thrusters @ 25/40 DB Renegade Rows (R + L = 1) DB Devil's Press Then… Accumulate 3:00 of Wall Sit Score = total time |
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WARM UP
10 Minute Potato Walk Lower Body Mobility Vitamins 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 2:00 Hamstring Roll 10 Good Mornings 2 Rounds 18 Weighted Glute Bridges w/ 35# KB 20 Shoulder Taps (R + L = 1) 0:20 Wolverine Hold, 0:30 second round a. 5 Inch Worms b. 10 World's Greatest |
STRENGTH
E3MOM: 5 Rounds 6 Nordic Hamstring Curls @ 3:0:0:0 12 Banded Deadlifts (quick) ENDURANCE TRAINING 5 Rounds 0:90 Hard Run (80% effort) 0:45 Easy Jog (50% effort) |
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WARM UP
1 Round 20 Jumping Jacks 10 Band Y's 10 Broom Pass Thrus 10 Shoulder Taps 0:20 Hollow Hold 0:20 Superman Hold 20 Glute Bridges 1 Round 5 Inch Worms 10 Single Leg RDL (5R/5L) @ 35# 20 Bowler Squats (10R/10L) 1:00 Low Back Mobilization 1:00 T-Spine Rotations (0:30R/0:30L) 0:30 Wolverine Hold |
RETEST
Push Ups Wall Sit Forearm Plank Side Plank, R. Side Plank, L. PREVIOUS BESTS BELOW TABATA: 8 Rounds, alternating movements Work for 0:20 on one movement, then rest 0:10, then work 0:20 on the next movement. Butterfly Sit Ups Push Ups Mountain Climbers Hamstring Bridge Walk Outs Score = total reps |
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WARM UP
1 Round 25 Jumping Jacks 7ea Rotator Cuff Alphabet (ITYW's)* 25 Jumping Jacks 10 Broom Handle Pass Thrus 10 Broom Handle Good Mornings 10 Band Y's 2 Rounds 10 Forearm Scap Push Ups 0:20 Hollow Hold 0:30 Superman Hold |
MET CON
EMOM: 7 Rounds 3 Table Pull Ups 12 Hollow Rocks Rest 1:00 EMOM: 7 Rounds 3 Table Pull Ups 12 Side Plank Knee Raises (6R/6L) Rest 1:00 EMOM: 7 Rounds 3 Table Pull Ups 4 Quadruped Foot Grabs (R + L = 1) |
WEEK 4 COMMENTS
Movement Notes
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Squatting Notes (7-6-21)
1. Wobble on right knee on descent. 2. Lateral shift to left (potentially compensating for pain in right knee). 3. (From anterior view) Knees look like they come out too far over toes. Plan of Attack: You will be seeing a lot of single leg and mobilization work over the next few weeks before we reassess your bilateral squat. Our goal is to get you as balanced between muscles and sides. This is going to take deliberate, consistent, and tedious work on your part. The best advice I can give is to embrace the process because this is your road to recovery and having a healthy squat again! |
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Squatting Notes (7-31-21)
1. Form looks significantly better from 3 weeks ago! There is still a slight wobble, but now we can tell that your body is working to correct it as you squat. This is a very good sign! |
