Stationary Bicycle Tabata

10 min warm-up @ 90 RPM
Tabata 4 minutes 20:10 x 8 reps
6 min easy ride after

Daily Report:

• Body: No Groin pain riding bicycle
• Sleep: 6 hours
• Notes: Had Ultrasound today showed right inguinal herniation.

Stationary Bicycle 60/60's Intervals and Back

30 minutes Total
10 reps 60 sec hard: 60 sec easy

Seated Rows 3 x 10
Lat Pulldowns 3 x 10

Daily Report:

• Body/Notes: No groin pain riding bicycle. General Surgery Appointment 6 Oct. Ortho appt 7 Oct.

Metcon Ladder (Complex)

10, 8, 6, 4, 2 reps of:
Hang Clean 115 lbs
Push Jerk 115 lbs
Bent over Rows 115 lbs
Ab Rollouts
Pullups

Notes: Right pain increased after workout.

Bench Press and Metcon

Bench Press
135 x 10
185 x 3
205 x 3
225 x 3, 3, 3

MetCon (Complex) w/ 95 lbs x 3 round:
Snatch x 8
Push Press x 8
Bent Over Row x 8
SL Deadlift x 8
Inverted Rows x 8

Daily Report:

• Body: Right adductor feeling a little better, but not near 100%. Abductors Side stepping with t-band and Shoulder Rotator Cuff
• Sleep: 6 hours
• Notes: Slow run on treadmill @ 6 mph with walking @ 2 mph x 5 min. Some pain, but doing better.

Metcon (Hang Clean + Push-ups), Rotator Cuff

Metcon Workout
10 Rounds:
30lb d-bell hang clean x 10
Pushups x 10 (1st 2 sets were plyos)

Sidelying Rotator Cuff x 15, 12, 10 (8lbs)
Bent over Double D-bell Rows 3 x 15 (30's)
Shoulder Press 30lbs 3 x10

Daily Report:

• Body: Right adductors still not right. MRI taken last night
• Notes: Alyssa at MOPS retreat this weekend.

30/30's of Burpees

Warm-up (still refining)
Walking Knee to chest, Figure 4, and Thigh stretches x 5 each side
Walking lunges arms overhead x 5 each side
Squats with hands under feet x 10
Lateral lunges x 5 each
Wall W's x 10
Ankle Wall Mob x 10 - did not do today
Push-up Plus

Workout today:
30/30s Burpees x 10 minutes
1 minute of Mountain Climbers

Daily Report: Tried running, but could not continue b/c of adductors

Upper Body and Kettlebell Work

Bench Press
135 x 6
185 x 5
205 x 3, 3, 3

B1: Incline D-bell
60 x 10, 10, 10
B2: Bent over D-bell Rows
60's x 10, 10, 10
C: Seated Rows 3 x 10
D: Lat Pulldowns 3 x 10

E: 40 35lb clean and jerks
20 each arm
F: 35lb Turkish Get-up x 2 each side

Daily Report:

• Body: Right groin is feeling better everyday. I was going to run today, but decided not to. Will try treadmill tomorrow.
• Sleep: 6 hours

Snatches, Good Mornings, and Altered Fran

Snatches Barbell
95lbs x 5, 5, 5

Good Morning
95lbs x 12, 12, 12

Fran (Altered) ~ 5 min
Push Press/Jerk 95 x 21, 15, 9
Pull-ups x 21, 15, 9

Daily Report

• Body: Right Groin feeling much better. Will try running tomorrow maybe
• Sleep: 6.5 hours

ATSCI Kettlebell Instructor Course

Kettlebell Rank V
(9 min) 70 reps clean and jerks with 20 kg kettlebell
Finished course today (my birthday)
-
Notes: Felt a pop in right groin today trying a core row with kettelbell

ATSCI Kettlebell Instructor Course

Sore for ATSCI kettlebell course all day today.
Worked on Snatches, Cleans, Presses and Jerks.

Cleans and SL RDLs

Hang Cleans
135 x 5
185 x 2, 2, 2

Ankle Wall Mobilizations
3 x 15

SL RDL
30 x 10
35 x 10, 10

Stationary Bicycle 30/30s

30/30's x 10
30 minutes total

Hip Abduction
3 x 15

Hip Adduction
3 x 15