Several days gone by and I’ve had several good workouts. I did some power cleans for the first time since the ACL and everything felt fine. I also rode up Lookout Mt. in Golden, CO and again, things felt good. Here’s what it all looked like:

4/10/14

• Power cleans: 135 lbs. x 5 reps x 5 sets
  • Knee was stable.
  • Weight felt fine.
• Front squats: 135 lbs. x 2 x 5 reps
  • Easy/light day for squats
  • Front squats are more challenging than back squats but that means I can load myself lighter.
• Good mornings: 135 lbs. x 6 – 145 lbs. x 6 – 155 lbs. x 6 – 165 lbs. x 6 – 175 lbs. x 6 – 185 lbs. x 6
  • Heaviest on GM I’ve gone since the knee.
  • I do these on light days, deadlift on heavy days.
• Kettlebell snatch: 16 kg x 40 reps – x 50 reps – x 30 reps = 120 reps total
• Super set: 3 sets
  • 1-leg squat: 30 lbs x 7 reps
  • cable anti-rotation: 15 lbs x 3 seconds x 10 reps

4/11/14

Bike ride up Lookout Mt: about 2 hrs/20 miles.

• Tough ride but good.
• Early season climbing is always an eye-opener.
• Knee felt fine.
• Lunch and beers afterward! Yeehaw!

 

4/12/14

• Jump rope & mobility work
  • First time for any jumping since the knee.
  • 5 x 50 reps
• Circuit: 8 rounds
  • Weighted pull-ups: 20kg x 4 reps
  • Kettlebell swings: 32kg x 20 reps – 36kg x 15 reps – 40kg x 10 reps for all remaining sets
  • Push-ups: 10 reps – 3 reps plyo push-ups – 10 reps – 3 plyo reps – 10 reps – 3 plyo – 10 reps – 10 reps = 59 reps total
  • 1-leg hops: 20 reps
  • This was a moderate workout. I went at an easy pace and worked until I was moderately fatigued.

This past week I was successful doing power cleans, jump rope, and 1-leg hops. This is fairly aggressive stuff and everything held together well. I’m very pleased.

Surgery is scheduled for May 1. It’s a little tough to contemplate after seeing so much quick progress since the initial injury. That said, I’m ready to get fixed up.