Airdyne

20 min Airdyne

SSB Squats / Bench

Agile 8

SSB Squat (65%)
240 x 5x5

Bench (65%)
230 x 5x5

Dips
8,10,8,10,10

SSB TM is set low as squats are what impact my rehabbing the most so I'm working up slower with them. Hence the reason my bench and squats are almost the same.

Tabata

AM
Yoga

PM
Tabata Class
5 x 4 minutes
Lots of KB swings and box jumps

Deads and Press

Agile 8

Deads (65%)
375 x 5x5

Press (65%)
150 x 5x5
190 x 1

Box Jumps (throughout)
24" box x 8 sets of 5

Curls
Bar x 4 sets of 25

AM cardiac & mobility

20 min Airdyne
Yoga

Track Work

Tuesday, July 22, 2014

Tabata Class w/wife
4 x 4 min rounds

Track w/daughter
2x400m
1x200m
1x100m

TBDL and Press

Monday, July 21, 2014

AM
Curls
Bar x 25,25,25,25

Assisted Pull Ups
8,6,8,6

Yoga

PM

Agile 8

TBDL
345x 5 sets of 5

Press
140 x 5,5,5,10

Track Work

Track
300m jog
100m x 1,1
400m x 1,1
200x1

Track Work

Jog x 300m
Sprint 100m x 1,1,1
400m x 1
200m x 1
100m x 1

Tabata and Track

Thursday, July 17, 2014

Tabata Stuff
I did my wife's Tabata class. 5 x 4 min "sets".
There was a bunch of different stuff but the only thing worth mentioning was the 8 sets of 5 box jumps to the 24" box.

Track
1x400m jog
2x400m run (my daughter beat me by a full 100m, so sad for me).

Bench & SSB Squats

AM

20 min Airdyne

Assisted Pull Ups
5/6/6/6/7

Hang Clean
95 x 5 sets of 5

PM

Bench
195 (55% of TM) x 5 x 5

SSB Squats
210 (55% of TM) x 5 x 5

Back Raise
3 sets of 10

Trap Bar DL & Press

Monday, July 14, 2014

AM
20 min Airdyne

Barbell Curls
Bar x 4 sets of 25

Assisted Pull Ups
5 sets of 5

Yoga

PM
Agile 8

Box Jumps x 24" x 5 x 5

Press
130 x 5 x 5

Trap Bar DL (deficit)
320 x 5 x 5

AM Cardiac

20 min Airdyne

Mobility

Saturday, July 12, 2014

Mobility Fest

Did 20 min of the Pilates class my wife was teaching.

Then:

12" / 14" / 24" box jumps. I was very happy I was able to do these as the last time I tried jumping without a box it took me out.

Lots of other mobility stuff including; wide outs, KB swings, roll-to-V, roll to hurdler etc...

Then 1/2 mile walk and 1/2 mile pushing my son's quad "Prowler style" (w/him on it). "I was so excited I must have forgotten to fill the gas tank". Ah 10 year old boys!

Hills

1/2 Mile run
5x70 yard hill sprints
1/2 Mile run

Yoga

AM Mobility

Yoga

Press and Hangs

AM

20 min Airdyne

Press

115 x 5 sets of 5

Hang Clean

95 x 5 sets of 5

Moving into the next phase of my "re-entry" plan. This 6 weeks is focusing on Deads, OHP, Hang Clean, Bench, Incline Bench, Squats and SSB Squats. All are being done off a TM using 5x5 for main lifts and HC and 5x10 for inclines and SSB squats. This week is 50% and that will go up 5% per week until week 6 (75%). At that point I should be able to start doing "normal" templates again.

Deads and Sprints

AM

20 min Airdyne

Barbell Curls

Bar x 25,25

PM

Deads

290 x 5 sets of 5

Sprints at Track

2x100m

1x200m

1x400m

Bench

Yoga

PM

Bench

175 x 5 sets of 5

Dips

3 sets of 5

Pull Ups (assisted)

5 sets of 5

Incline Bench

140 x 10,10,10,10

Prowler

Limber 11

Prowler x 10 sprints (40 yard)

Tabata - *KB Goblet Squat

*done for mobility NOT strength or conditioning.

SSB Squats

Independence Day, 2014

Airdyne x 20 min

SSB Squats

Bar x 10

95 x 10

135 x 10

185 x 10

Barbell Curls

Bar x 25,25

Yoga