A little better today.

Leg is getting used to the workload in that it doesn't fatigue near as quick as it used to...

Keep this up and regular kettlebell work is not too far off!

Warm Up
10 Min Stationary Bike

- Leg Stretches
- Leg Lifts - 3 Positions
3x10
- Side Leg Lifts - 2 Positions
3x10
- Bicycles
50 Reps
- Heel Raises
3x10
- Stability Ball Bridges
3x10
- Seated Kettlebell Alt Presses
3x10
- Single Leg Stands on Tramp
3x1 Min
- Ring Rows
3x10
- Farmers Walk
100 Meters

Working to blend...

Every time I start to rehab my knee I neglect everything else, so todays workout is an attempt to blend my knee stuff into a normal style workout...

A little heavy on the knee stuff because when I got to the "finisher" I was exhausted. But at this point in time I need more knee!

Warm Up
- 10 Min. Stationary Bike

Workout
- Calf and Hamstring Stretch
- Leg Lifts
Laying Flat,On Elbows & On Hands
3x10
- Side Leg Lifts
3x10
- Single Leg Stand on Tramp
3x1 Minute
- Knee Extension with Band
3x10
- Bosu Ball Step Ups
Front, Side
3x10
- Bridge on Stability ball
3x10

Finisher
1 Minute Drill
- Push Ups
- Sit Ups
- Seated Alt Presses
- Ring Rows

As many as you can do in a minute.

No more doctors!

Every time I see a Doctor they want to prescribe something or perform surgery on something. I suppose it's what they do.

I shouldn't have been surprised with my latest knee surgery then. The Doctor said he can take the burrs off the inside of my knee cap and this will make it track better. Once he looked inside my knee he realized there isn't much he could do...short of knee replacement.

I'm too young and too active for knee replacement!

The next few weeks - no kettlebells and a lot of knee PT. The plan is too strengthen the surrounding muscles of the knee and stabilize the joint itself. Lots of straight leg raises and stablility drills. I've got a good program planned out and slowly will add in my regular routines.

Here is todays effort -

100 Push Ups
Stationary Bike

When you pause or your form fails you quit and ride the stationary bike for 1 mile.

I rode the bike way too many times, but if I concentrate on just my knee stuff I fear everything else will go south. This is the challenge - how to maintain overall body strength while focusing on my weak link.

I think this workout is a step in the right direction...

Downsizing my efforts..

I try to make it through all my workouts. Sometimes you just don't have the energy but you still need to finish - if you can finish with good technique!

I failed a WOD a while back and I asked myself "Was it too hard, did you just quit, Are you weak?" You know all the things that go through your mind trying to come to grips with a lackluster effort.

I realized that I'm not in the shape I thought I was. Pure and simple! So why do workouts that are too hard or use too heavy of a bell? Cause I'm stubborn and I think if I keep using heavier bells I will get stronger. Actually you don't, you end up tearing up your hands and potentially other body parts.

For example the snatch. Should I keep pounding away at the 24 Kg until I get good at it? Or should I drop a size and master that? I say drop a size and work your way up in reps and time until you are ready for the 24 Kg.

Don't get me wrong, still use the 24 kg for snatches, just don't kill yourself with them. Your flaws will reveal themselves when you are on your 4th or 5th minute of snatches - this is where you need to identify and correct them. Are you dropping the bell too fast? Do you initiate the drop with your hips? Do you catch the bell with your hips? Are your jerking the bell on the upswing? Lots & lots of potential errors will pop up when you get tired.

A lighter bell is easier to manage when trying to correct yourself.

So what I'm doing is downsizing some of my workouts or scaling them back to my present fitness level and will increase them as I get stronger...

Today's Effort -

Warm Up

20 Snatches L
25 Two Hand Power Swings (Heavier Bell - Higher Swing)
20 Snatches R
25 Two Hand Swings

Ring Work
15 Knees to Elbows
3 Static Hangs

Repeat 2 to 3 times

Class Today

Introduced to something called the Punch Up. Kinda of like a get up but a little more explosive. I will shoot a video to show this one and also use it to adjust my form.


Today's Effort -

Warm Up -
Jay's mobility drills

Worked on Swings, Cleans, Presses and Snatches in addition to some ring, rope, and pull up bar work. Lots of ab related stuff.

The we worked on this punch up exercise. This is a great way to get some core work in and to get better at the beginning of the TGU. I've realized that I don't do the get up as good as I should...

A Simple One

Not much thought into this one..

Used the 16 Kg and tried to lighten it up a bit. Worked on keeping square on the swings, clean & snatches and getting the most out of the exercise.

One Hand Swings
20 R/L

Clean & Press
10/10

Snatches
10/10

Ring Rows
15

3 Sets

Made it through 1 set before I realized I had to feed my son...

What can you do with Rings/Loops?

Demo for Bandits Loop from art of strength on Vimeo.