8/5 - 8/6 (Round 3 - workout 1)

8/5
A. Weighted pull up; 2, 2, 2, 2, 2, 1, 1, 1, 1, 1; rest 2 min
15# 20# 25# 30# 35# all x2 40# 42.5# 45# 47.5# 50# all x1 happy to hit 50# on the last one, I think if I was going for a 1rm, I could hit 55# at least

B. Seated hammer curls; 12-14x4; rest 2 min

15# all x14, I can feel the burn the last 4 reps ;)

C. Static hold chin above rings supinated grip; amsap unbroken x5; rest 2 min

:25, :30, :30, :28, :30

did a few kipping mu after this just to see if I could do them still :) only did 3 singles, just hard because I can't jump into them so I was standing on a box beside the rings then going from the dead hang. I actaully was able to kip some with a false grip so I'm stronger in that position, kipping false grip feel so easy the monkey grip only felt harder because I caugh it low and didn't kip very big like I usually do.

+
Airdyne arms only 10 min easy continuous pace
- did this and rowed 1,000m (4:45) easy pace

8/6 - Therapy session
Wholy moly i was sweating and got a good workout in this AM
- Eliptical for 10 min, 5 min at continuous pace then last 5 min are :30on :30off at increased resistance
- 45 squats to about parallel on the half botsi ball thing
- resistance reverse lunge 3x15 (had a resistance cord on me)
- WALL BALLS but scaled of course :) haha I squated to a chair at just above or at parallel and threw a soccer ball as the ball 4 sets of :30 amraps 17-17-17-18
- single leg split squats 3x15 with 12# kb in left arm (elevated leg is the good one)
- 3x15 KBS with 30# Kettle bell :) :) :)
- single leg squats to low bench 3x15 - was able to tap and go back up on some of these at the beginning of each set vs. lowering down, fully sitting on the bench then coming back up.
- calf raises 3,15
- resistance band step ups 3x10 onto 12" box bringing left knee up and balancing when ontop of box then step down
- balance on half foam thing on right leg and throw small weighted ball against trampoline and catch it. 3x30 (dont know the real name to these if there is one :) )
- Leg press both legs 130# 3x10
- leg press, right leg only 80# 3x10
- Balance on R leg 3x:30 on the balance ball thing
- 1 lap of lunges around the room = 45
- Star drill
- Front and side lower/step down things 3x10

Then I finally iced for 15min...this took almost 1.5hours..I was sweating and worn out by the end! ha
One of the first mornings at therapy where I really felt challanged and got a hard workout in, all therapy sessions have been hard but mainly because I was relearing how to do things and had zero muscle, now I can do a little more advanced things and increase resistance and weight so it feels good.

I go to the doctor tomorrow for my 6 week check up and get my new brace!!! I get to find out when I can squat below parallel and do box squats with a barbell on my back too! Hopefully soon!