09 April 2013 - Get a MoFo Lifter's High!

Brilliant Video. Makes me want to go back to the gym and train. 

So this morning was designed to be as a mostly active recovery session. Making sure to focus on some Heart bursting as well as continuing to strengthen the leg. 2 sessions again today as i also had some pool time also.

I officially got my date to see the surgeon for the final time. 26 June 2013. That will not be the end of the recovery but on that day he will give me his okay for me to ramp things back up. So there will be high 5's and Chocolate cake. But until then work and effort has to be done.

0545 hrs 
Skipping 4 min @ 20 Sec On /10 Sec Off
GHR 3 x 10
Prowler 
2 x 20 m x 90 lbs
2 x 20 m x 180 lbs
2 x 20 m x 270 lbs
*6 x 20 m x 90 lbs
Sled Drag Face Pulls (*these were mixed in w/ the last 6 x 20 m Prowler)
1 x 40 m x 45 lbs
1 x 40 m x 70 lbs

Head Harness
10 x 25 x 20 lbs (done throughout the whole session) (200 reps for the day)
Sled Drag Face Pulls Super setted w/backward drag (handles held to shoulders)
2 x 20 m x 90 lbs
1 x 20 m x 135 lbs
Black Band Pull downs /Press Downs 4 x 50 reps (200 reps for the day)

The Prowler work i kept the rest to an absolute zero i only stopped just long enough to catch my breath or change the weight. The 270 i will not say i was running with but I did get it moving a decent speed and almost all the pushing was done from the high handles. Which in and of itself is a strength indicator as i am finding less and less that i have to use the posts.
The backwards dragging of the sled is now going to become a staple. It made my knee feel great. It really felt like i was able to tighten the muscles around my knee in a good way. This i think will lead to a carry over in my running. Holding the handles high is also to practice for an upcoming PT test i will have when i am medically cleared. I could pass the test right now but i have to wait until i get that final clearance. by then i plan on dominating that test.
The skipping continues to improve and i think from the increase control i am going to get a carry over to my running. The Head harness did not suck but i could definitely feel the sets of 50 reps from yesterday.

1300 hrs

Flutter kicks with Board  4 min
Front Crawl 20 min (1 Length (20-35 Sec) followed by 25-40 sec rest)
Deep Water Running w/ Water Db's  5 min
Shallow end Running 10 min
Jump Squats 10 min (Single leg Jumps, Single Leg Alt, Single Two Leg jump Squats, Triple Two Leg Jump Squats)

I really pushed the Front Crawl today. Swim the length, relax 30 sec or so then swim back. The last 4 min i was consistently swimming the length of the pool in 20 sec easily. Even my normally sporadic breathing settled in. The Pool is 25 m, so it is not crazy impressive but i am happy where my swimming has returned to. This was a solid pool session. I was sucking wind through the last half of the front crawl and i was sweating during the deep water running. One to build on for sure. Going to add a third Swim time this Saturday. Tomorrow is Deadlifts.

Keep Moving Forward, Keep Getting Strong(er)