3 Mile Walk...

3 mile walk with dogs while kids rode their bikes 

Felt great to get the blood flowing. Something is always better than nothing! 

Airdyne Half Marathon...

Airdyne Half Marathon - 13.1 miles - 59:58. 

Pretty happy considering I can only use my right arm. Felt good. 

#zerofucks

AMRAP 10: 150M One-arm Row
10 Kettlebell Snatches (35)
15 Walking Lunges 
4 rounds plus 150m

Cash out: 1 mile Airdyne (3:55 - 6 second PR & 34 calories)

WOD via Kevin Daigle. Rx is 53# on snatches.

Rehab WOD 4 - 3 Miles...

3 miles on the Airdyne. I alternated between using only my legs and also using my right hand. I didn't go fast just tried to keep moving!

Rehab WOD 3...

1 Mile Airdyne

100 Pole Squats

1 Mile Airdyne 

NOT for time. 

Rehab WOD 2 - 100 Pole Squats and 1:00 Squat Hold...

100 pole squats. Held on to door molding at hotel. 

Finished with a Squat Hold of 1:00. Baby steps. 

Rehab WOD 1 - 100 pole squats...

100 pole squats (holding on to banister at home). Also did some pistols the same way! Something is ALWAYS better than nothing!

 

THE POLE SQUAT

What is it: A squat performed whilst lightly holding a vertical pole (you can use part of a squat rack/pull-up rig for example.)

How to do it: Stand almost an arms length away from the pole with a shoulder width stance. Take hold of the pole with both and hands and sit back into the squat, using the pole to keep you upright and keep you from falling backwards.

Focus on: Maintaining a beautiful, upright, deep squat with perfect form. Create a little movement at the bottom, using the pole to stabilize you. Whilst keeping your feet planted, move your body a little in each direction before bringing your weight back to the center. If you find a particular tight spot, create further smaller movement around that area. Continue for 2-3 minutes. This will help to loosen up and create a better bottom position for the squat.

Advanced tip: Take less and less of a grip on the pole with each squat, until you are only using your fingertips on the pole to guide you into position.

Fixed Torn Pec...

 "So #1 thank God the incision could be placed away from the tattoo. That would have taken some delicate handiwork to put back! Also this can't be done arthroscopically as tendon ripped away from bone away from joint. Sling is intermittent will be doing bike and one armed rowing, squats and one armed Kettlebell soon. Next topic for 321GoMd.com pectoralis major tears coming soon". - Dr. Sean Rockett

100 Box Step Ups ...

100 Box Step Ups (24) - 5:41.

Something is always better than nothing!

500 Air Squats...

I was not going fast and was focused on depth and keeping my chest up. I will be doing a lot of these going forward as I rehab my chest and hopefully will have a lot better form in a few months. I plan on working in wall squats too for squat therapy!

Torn Pec...

Found out that I tore my pec tendon bench pressing Monday. Had an MRI today to confirm extent of damage. Probably having surgery in a few weeks. I've accepted it and just want to focus on recovery. I can do air squats/lunges until my surgery and will be able to resume lower body training 3/4 weeks after surgery. My plan is to keep my diet strict while I recover and until I'm back to 100%. Total freak accident. Thinking back I probably wouldn't change a thing. Life goes on!

5-3-1 Bench Press...

200x5
225x3
250x1
265 (f) would have been 5# PR.

Felt a pop in my left pec. Not horrible pain. Hopefully just a sprain or pull.

2104 Tough Mudder - MT. Snow, Vermont

Tough Mudder completed. Bucket list checked. Memorable time with a great bunch of people! It was a lot harder than I thought it would be. Ten miles up and down a mountain is no joke! Finally got the orange headband and had the best tasting beer of my life. A well earned one! The Arctic Enema was exactly how I envisioned it - BRUTAL.

"Do one thing every day that scares you" - Eleanor Roosevelt