aiṓn

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Archive for the ‘Injury & Rehab’ Category

September 7, 2017

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THURSDAY 4 AM

LEFT SHOULDER REHABILITATION
Front and Lateral Flys, OHP, Resistance band rows and presses.

KETTLEBELL SNATCH (24 kg)
15 sets x 10 reps – right arm

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Written by SJ

September 7, 2017 at 4:01 pm

June 8, 2017

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THURSDAY 7:30 am

SURGERY
Left shoulder  repair – labral tear, biceps tenodesis, partial rotator cuff tear, impingement syndrome, AC joint arthropathy.

Written by SJ

June 9, 2017 at 6:25 pm

May 2, 2017

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TUESDAY– 4 AM

SQUAT
220 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
300 lb x 2 reps
275 x 5

HIP THRUST
300 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

PULLUP
+45 lb x 2 reps x 2 sets

DIP
+45 lb x 2 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
5 reps each arm x 2 sets

POLE VAULTER AB EXERCISE
1 set x 8 reps

NOTE
MRI shows labral tear, biceps instability, partial rotator cuff tear, impingement syndrome, AC joint arthropathy

Written by SJ

May 2, 2017 at 7:59 pm

April 27, 2017

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THURSDAY: 4 AM

20 REPS x 1 Set
Squat – 185 lbs
Split Squat – 100 lb – each leg
Hip Thrust- 300 lb

PLYOMETRICS
Depth jump hurdle jump – 3 sets x 4 reps

NOTE: 24 hour shoulder recovery from MRI iodine injection

Written by SJ

April 27, 2017 at 5:51 am

February 28, 2017

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TUESDAY; 4 am

CIRCUIT x 4; no recovery between exercise; 2 minutes recovery each set
Split Squat – 145 lbs x 5 reps each leg
Pull-ups- 5 reps
Front Squat – 145 lbs x 5 reps
Single Leg RDL – 5 reps each leg
Kettle-bell Snatch – 24 kg x 20 reps
Dips – 5 reps

June 16, 2016

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NOTE
Cold symptoms since June 9.
AM weight 173 lbs
AM heart rate 46 bpm

Written by SJ

June 16, 2016 at 8:08 am

August 16, 2015

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WARMUP: 400 Meter run – easy

HILL SPRINT (95+%)
60 meters x 10 reps with 1’30” recovery

SQUAT (1 min rest each set)
135 lbs – 10 sets of 10 reps

HANGING LEG RAISES (1’30” recovery)
3 sets of 8 reps

AB WHEEL (1′ 30″ recovery)
2 sets of 15 reps

NOTE:
Weight 175 lbs

Written by SJ

August 17, 2015 at 6:22 am