Wednesday – Feb 15th, 2017

Week 11 Post Ankle Surgery.

Totally forgot about the 1st half of the week. So, here is all is. Ankle is feeling good, I’m moving well, and I’m having fun and keeping a positive attitude during training. 🙂 I’ll keep everything short and sweet since I’m writing out three whole days.

Monday

  • No Feet Power Cleans From high blocks 10×3 45kg
  • 1 leg squats 5×10
  • Kang Squats 3×6 50kg
  • Pullups up to 1RM at +60lbs then 1×5 +25lbs and 3×6 +10lbs
  • Inverted Row 5×10 +
    • DB Row 5x8e 60lbs
  • Hyper Extensions 3×8 15kg +
    • GHD Bat Wing Rows 3×10 25lbs +
    • KB Upright Row 3×10 40lbs
  • Row 5x500m

Tuesday

  • Goblet Squat 5×10 50lbs +
    • KB Sumo DL 5×10 50lbs
  • OHS every rep paused 3×5 55kg, 1×5 60kg
    • Heaviest I’ve done for ANYTHING thus far 🙂
  • Bench 3×10 55kg, 3×6 60kg
  • DB Pushups 5×10 +
    • Tricep Ext 5×10 +
    • Curls 5×10
  • Sit-ups 3×15 25lbs +
    • Banded Dead bugs

Wednesday

Wednesday’s are my day that are ALMOST like an actual day of training. So Wednesday’s are pretty cool, and this week Don let me know a bit heavier than scheduled. YESSS.

  • Front Squats 2×10 45kg, 3×10 50kg
  • High Hang Power Snatches 3×3 45kg 5×3 50kg
  • Clean Deadlifts 6×5 70kg
  • Snatch Shrugs 5×10 100kg
  • Bent over Snatch shrugs 5×10 45kg
  • Snatch Grip RDL 5×8 65kg +
    • 1 Leg RDL’s 5x10e 50lbs

Days Until my next Doc Apt: 12

Bodyweight: 61.8

 

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