Today is a glorious day. 4 weeks of being restricted are going to end in about 2 hours. My cast is coming off!!!!! I can finally start doing oly lifts again (well, never really got the chance to get started) and squats and jumprope!!!!!!! It will be legendary!!
Today is a glorious day. 4 weeks of being restricted are going to end in about 2 hours. My cast is coming off!!!!! I can finally start doing oly lifts again (well, never really got the chance to get started) and squats and jumprope!!!!!!! It will be legendary!!
I too had a cast removed (from my right lower leg) and I had it on for 5 weeks because I broke my fibula bone. If you did, break you’re leg/arm, ect.. It will probably have atrifed because you haven’t used it for a long time. Take it slow, do the work outs and make sure you fully recover what ever happened to you.
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents (Did 4 15 foot ascents on rope climbing machine)
11:47
Handstand pushups were ALMOST vertical- put feet up on smith machine bar, had it high enough that I was almost straight up. We have a rope climbing machine, and I wasn’t sure what it felt like in comparison to a real rope climb so each time I did 4 15 foot ascents instead of 2.
Complete four rounds for time:
Run 400 meters (1/4 mile on treadmill 9.0 mph)
10 Handstand Push-ups (20 bridged on feet)
15 ft Rope Climb, 2 ascents (short rope pullups 15,15,15,10 reps of 2-3)
Run 400m
10 HSPU progressions (feet on bar in Smith machine at just above hip height)
15 towel pullups with feet on bench
Total time: 38:25
My first time with the towel pullups, which were an interesting surprise - those killed my time the most. I’ll be ready for them next time!
It probably also didn’t help that I did a second session yesterday afternoon of interval sprints for 2 miles, single-unders while working on double-unders for 20 minutes, and some planks and bridges. If any of that sounds like a mistake, please point it out!
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents (Did 4 15 foot ascents on rope climbing machine)
11:47
Handstand pushups were ALMOST vertical- put feet up on smith machine bar, had it high enough that I was almost straight up. We have a rope climbing machine, and I wasn’t sure what it felt like in comparison to a real rope climb so each time I did 4 15 foot ascents instead of 2.
next time do 20 ascents - that time makes me ill…
let us know when you take a real rest day, bet i can rest longer than you.
Yesterday’s workout
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents (Did 4 15 foot ascents on rope climbing machine)
11:47
Handstand pushups were ALMOST vertical- put feet up on smith machine bar, had it high enough that I was almost straight up. We have a rope climbing machine, and I wasn’t sure what it felt like in comparison to a real rope climb so each time I did 4 15 foot ascents instead of 2.
next time do 20 ascents - that time makes me ill…
let us know when you take a real rest day, bet i can rest longer than you.
good work!
Ha, you’re right, I should have done a little further on the rope!. Oh, and word “rest” is not in my vocabulary. ( : Keep up the good work!
