Splish Splash - back in the water

30 Jan

Morning: light GPP routine and shoulder prehab routine

Evening: "first day back" -- did modified dryland with the group
Overhead Squat (45x6x5)
Front Squat (45x6x5)

12 Minute AMRAP of:
10 Lunges (25 lb kb)
8 Toes-to-Bar
6/Arm Single-Arm KB Swings (25 lb kb)

squats really fatiguing // kept it moving on the AMRAP
Good fun. Nice to be back.
 
31 Jan Tues
Morning: GPP, shoulder work
Mobility / Flexibility work

**no swim practice**
 
Wed 1 Feb

Morning GPP, mobility, flexibility

Evening Dryland, "Sweat"

2 Rounds Best Efforts:
1 Minute On: 1 Minute Off:

1 - Row Cals
2 - Burpees
3 - KB Swings (25 lb)
4 - Lunges
5 - Box Jumps (16 inch)
6 - Sit-Ups (ab mat)
7 - Wall Balls (20 lbs)
8 - KB Contralateral Step-Ups (switch at 30s/leave top foot on box) 25 lb kb
9 - Jump rope
10 - MB Russian Twists

**still heavily scaling, "best efforts"**
 
thu, fri -- unexpected working late (proctalgia client)
did morning GPP and good hip mobility each day

Sat 4 February (six years ago was first full day of hepatic coma)

SCY
300 warm up
8x75 1:30 k
8x75 1:15 stroke work
12x25 0:30 sprint
100 w/d
10x25 0:30 sprint
100 w/d
8x25 0:30 sprint
100 w/d
8x50 1:00 (did stroke work)
10x25 from middle (25 with a turn)

3000 yds
 
Mon-Wed work -- hotel room workouts
depending on Wed schedule, may be able to make it to dryland! yay!

Weight has been in the mid to upper 190s and is fluctuating 198 +/- 1.5 of late, so good!

Otter Mode!
 
Thu morning GPP
Fri morning 30 min walk
Sat morning GPP, 1000 yds warm up (mix pull, swim)
Sun: 60 min LISS; GPP
 
Week of the 13th - 19th

morning GPP - keeping it ligher per instructions.
Ultra sound repeat still abnormal hepatic artery flow (that is new)
MRI / MRA scheduled, completed -- awaiting results and plan, if any
Anniversary of Donor's death on the 17th (corresponding with a really hard day)
Awesome Transplantiversary on the 18th, including 2 hour puppy walk in prairie park!!!

Presidents' Day today

still on "LISS" and light GPP til further notice.
 
Good news - not hepatic artery stenosis!
but a few other things are keeping me in the LISS / Light GPP until further notice -- follow up call with MD for tomorrow

(missed three days in past week from the cold that's going around)

else, next swim meet is 2 March, but no swimming yet

February was a strange month
 
F/U appointment went well. Have plan and schedule for moving back into things!
 
13 March
"Welcome Back"
Squat:
45x5x8 concentrate on form, mobility
Front Squat
45x3x8

A little moving:
5-4-3-2-1 Hang cleans (45) / 30 sec rest after each set
50-40-30-20-10 jump rope

Some more moving:
5 rounds
10 kb swings
10 goblet squats
10 goblet lunges
(20 lb kb)

Fun to be back
Deal with everyone is to be extremely slow with adding weight for now
No getting back into the water until CV base and some strength have returned
 
Tuesday -- morning GPP
circuit of pullups, pushups, situps, back extensions, planks, dips (not in that order :|)
 
Wed -
Morning GPP

Afternoon Sweat

3 rounds of
2x 20 plankups
2x200m row

rest one min

2x20 kb swings
2x box split jumps

rest one min

2x16 wall ball shots
2x50 jump rope

rest 1 min before second and third rounds
 
Thu
morning GPP

(lunchtime meeting will actually be a walk around the nearby park - i like it!)
 
Morning GPP

45 min brisk walk LISS

Vampires
-- normal labs! (we lowered my anti reject meds last week; transaminases all good.)
(now to make it through the rest of the day without blowing a gasket from the uber annoying, petty, passive-aggressive client...)
 
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Caturday. Serious Business

Dryland, main focus on prehab / rehab and shoulder stability
30 min treadmill
 
12 April Back from business trip
morning GPP, band work, and lots of walking whenever possible
 
13 April -
Morning GPP

14 April
morning LISS
lunchtime walk along river (3 ish miles)
Evening dryland
75x3x10 SHOP
3x10 (pause press; chinups) (5 unassisted, 5 with band)

5 rounds
10 pullups (band assisted)
15 pushups
20 wall balls (10 lbs, 12 feet)
250m row​
 
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Sat 15 April
Bandwork / shoulder prehab
2 hours hiking with dog!! (yay!)
 
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