aiṓn

⧞ infinite ⧞

Archive for the ‘Injury & Rehab’ Category

June 8, 2017

leave a comment »

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

leave a comment »

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

leave a comment »

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

leave a comment »

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

leave a comment »

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

leave a comment »

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

June 25, 2015

leave a comment »

THURSDAY; 5:15PM

WARMUP: Supine Leg Whip – 1 set of 10 each leg; Turkish Getup – 53 lbs x 5 reps each side

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Bulgarian Split Squat – 115 lbs x 8 reps each leg
Pull up x 8 reps + 10 lbs
Single Leg Deadlift – 53 lbs x 10 reps each leg
Chin up x 8 reps + 10 lbs
Single Leg Bridge – 80lb x 10 reps each leg
Hand Stand Pushup – 1 rep + 1 eccentric lowering 10 seconds
Front Squat – 115 lbs x 10reps
Pistol Squat x 2 reps each leg

NOTE:
AM Resting HR 47bpm

Written by SJ

June 25, 2015 at 6:13 pm