Monday:
Wrestling lifting: Talked to Athletic Trainer, he prescribed some exercises to strengthen my knee.
Weighted 177.4 lbs
Pullups: 2xbodyweight, 2x16lbs,
2x35lbs (last one failed. the second was slightly cheated with legs, but I think the third almost-rep made up for it.)
youtube.com
Dips: 3xbodyweight, 3x16lbs, 3x35lbs, 2x50lbs,
5x50lbs
New pullup 1rm: 218lbs (217 before, but I'm much more confident in the quality of my max lifts.)
New dip 1rm: 256lbs (233 before. Pretty decent, but I could chalk it up to greater confidence, technique and neurological adaptations. Honestly, I'm not a big fan of this program.)\
Not maxing pistols out of concern for my long-term knee health.
Gonna spend the rest of the week testing, and I'm also gonna try to start running with Andrew Read's Running Program 2.0.
Next Program:
1 leg day, 1 arm day, one athlete day.
Leg Day:
1- Double kettlebell cleans
2a: Front squat
2b: Jumps (4-6 x 8-20)
Front Squat Interrupted Set
3a: ab wheel (3-5 x 6-12)
3b: Hamstring Roller (3-5 x 8-20)
3c: Calve Raises (3-5 x 8-20 reps)
Arm Day:
KB Push Press
2a: DB Bench Press: (4-6 xf 3-10)
2b: Pullups: (4-6 x 8-20)
DB Bench Press Interrupted Set
Pullup Interrupted set
3a: External Rotations (3-5 xf 6-15)
3b: barbell row
4a: Power Pushups (3-5 x 12-20)
4b: Zottman Curls (3-5 x 12-20)
Athlete Day:
1a: Pipe Walks, Spiderman crawling,
2a: Gwiz Jump (3-5 x 3-6 reps)
2b: KB Swings (3-5 x 3-6 reps)
3a: depth drop→ Single Leg Bounds (3-5 x 3-6)
3b: Stair Jumps
4a: Torture Twist
WTH-E Day: SL-deads, Getups, carries, Hill sprints.