So I am in week 2 of a fun online rowing competition and today workout was 17.2
10min AMRAP of 250m row then 10 TTB
I love TTB because it is something I am good at! So my score was 6 rounds and 13m.
Afterwards I have been working on my squat. Since I had meniscus surgery in Feb it has been a slow progress of building my strength back. Each week I am trying to add 5-10lbs to my 5 rep back squats set.
Today I warmed up with 85/105/125/135/140
Then did 5 sets of 5 reps @ 145. My legs became tired towards the end but I did them all with proper form and enjoyed it!
In between each set I did sets of 10 GHR with a small red band to assist me. I am working on building flute strength.
Lastly I wanted to work on OHS from Friday so I worked up to a heavy set of 2 reps with 1 second pause.
85/95/105/115/125/135 I could have done 5-10 more pounds but decide to not push too far today.
So I have been back to crossfit workouts now for a month or so now. I am progressively increasing weight but staying conservative so I don’t further injure myself. Today’s training session was the following:
PC work to moderate 3 rep #65/75/85/95
Ring Dips 5-7 comfortably
Strict TTB x 10
Bicep curls x 12 Front Squat 3 sets of 10 reps
#85/95/105 to a bench to not go too low due to knee surgery. 5 rounds
Today I did some PT exercises on knee to focus on quad & glute med work. Then I decided to move but not kill it today after all the strict work on my upper body! Here is a pretty short & sweet workout!
5 rounds :
1: High/Low planks x 20
2: Alternating Bicep curls x 24 #22
3: #5 Weighted ring dips x 4 (felt good will increase # next time)
4: Side plank 30 sec each side after 3 rounds I only did right leg. I was having some pain in surgery leg so didn’t chance it.