Thanks for stopping in Robert, HMWU is working great. And the I am seeing some progress, thank you for all the advise. I have been thinking of posting the HMWU in its entirety as I have been doing it here. So it can be referenced in the future. If I do I will give you a heads up.
today I couldn’t take it anymore , so I did a 1RM on the bench 315 but ugly.
then did some close grip and milis and finished with some SS burpees and power cleans up to 215.
AM HMWU 20min wrapped hands and did twenty minutes of hard heavy bag work in a tabata format, wow plenty tired at the end.
Lunch 2 mile run
Tonight will be sparring 4 min rounds and heavy bag work
The terrible twenty five, twenty five exercises for 25 reps. yeah that sucked at about the 15th exercise I was questioning my judgment, but was more than half way so finished.
Walking a lot for work and play most of it through knee deep snow and wind chills have been as low as -30. Put almost 30 miles in over the last week between coyote hunting and SAR. No lifting going on just to tired to do anything. Though I would update anyway.
Got a couple lifting days in, yesterday HMWU, CJ up to 205 3x3, and bench up to 250 x8 then did some HIT rowing and followed with steady state shuffle on the treadmill. Tonight Boxing followed by walking , Ankle is almost healed ( almost to my first rehab appointment and still 2.5 months from my ankle doc’s appointment).
Could not take it any more had to see where my 1RM in the squat was today. I have not gone heavy squats in about a year. And other than front squats and OHS have done almost zero squatting.
Did a HMWU and included 20 box jumps to a 24" box and 20 broad jumps to get the legs warmed up good at the end
Squats 135x10, 175x10, 225x10, 275x6, 315x4, 385 done good form. All to a 10 inch ball (plenty deep) my hamy felt really tight after so I stopped there. Then did a 150m farmers walk with 100 per hand. Then prehabed the quads/hams with foam roller and light stretches.
Finally going to PT for ankle , lost a lot of ROM. Lost about 10 degrees of ROM in right ankle since injuring it 8 weeks ago, have stretches to do to loosen up the Sosus muscle in my lower leg. Going to get ultrasound heat therapy and other therapies twice a week. The therapist seemed positive that he could come up with a plan that I could do to get back everything in a couple of months. And some preventative stuff so this (ankle instability) is not a issue down the road.
PT this morning
immediately after I went home, walked a mile and ran 1/2 mile slow inside. Then in garage PC 135 for 50 time 5:18 ambient air temp -10. Bronchospasm started at 3:30ish
In the last two days, have had two structure fires , outside in -20-30 degrees, fighting fire for 10 +hours, completely wasted. Need motrin fluids and stretching over the next 24hrs. At some points had in excess of 1/2 " of ice over my gear. Pray for spring.
recovered enough today got back at it, HMWU sparred 10 2 minute rounds. Have been in rehab for ankle injury for 1 week 2 wks now getting better.
Power snatch up to 1,1,1,1,1
Box jumps 30 sec x 4
Band Pull aparts
Bench
Walk 2mile
Took advantage of the 30 degree temps yesterday and hiked 6 miles with a 10 pound pack, through snow. Ankle is telling me about it this morning.
Today 4 rounds for time of 500m row, 10 Clap PU,10 DB CJ 80# time 17:35.
1RM Day BP 325, Squat 415,Dl 405 ,Military 205
Push ups x350 over the whole day lots of streching?
yesterday HMWU
DL up to 3x5 with 325
ABD complex, roll outs, hanging leg raise, back extensions and sit ups x2 rounds
Today HMWU
power cleans up to 235x 1,1,1,1
squat cleans
OH squats
DB BP 80’s x 24, 100’s x 10,10
HMWU
6 rds boxing last night @ 90%
followed by lifting
yesterday dl’s loosely following the Boring but big format for a little bit. and followed up with power cleans.
Yesterday BP, mili, DB presses SS with DB rows, this always just kills me. Did a set of band pull aparts after each set. Then did some tri extensions. Overall good pressing session probably the most serious pressing I have done in a long time. Sore today. Rehabbing the ankle still, they where going to leyt me go from rehab until they measured my ROM still 12 degrees off of the mark to return to running so at least another weak until running. Man when its all said and done this will have been a massive 4 month road back to the starting point.