1/2/24 - first workout of the year.... and post injury.

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Warmup (2 rounds)
3x Straight leg jumps
Due to acute injury I can't bend my left knee without pain. I attempted a few quarter squat jumps but that was a non starter. Landing with straight legs doesn't feel good either. Next time I'll warm up with swings or throws.

Gato Deadlift
2x5, 1x22 @ 155
My ability to push deep through pain is returning. Got an awesome glute burn here. 


Superset:

1) Yates Row
2x5, 1x15 @ 120
Feels good. I love the stretch on my upper back. 

2) Press
2x5, 1x12 @ 105
My top set felt nice and strong. Hopefully I can maintain double digits when I return to a plate.

15:00 Giant Set AMSAP (5 rounds)
1) x20 2 leg glute hyper
2) x6 Pseudo Plance Pushup
3) x8 wide Inverted row
Absolutely couldn't do single leg squats... I decided to do higher reps on double-leg glute hypers. I lost some time trying to find a form that doesn't crush my junk. I don't have this problem with the single leg version. Other than that my upper body movements felt stronger. I didn't lose any reps.


Hanging knee raises
3xf (10,6,4)
Form felt fantastic on these. I did them superseted with dumbell single leg deadlifts. I lost a lot of reps because I didn't rest between movements.

Single leg single arm dumbell deadlift
I don't have any sets or reps listed because I played around with different variations of this movement. Arm assisted for balance. Deficit. Conventional. I settled on non-assisted conventional because I really like that this movement challenges my single leg balance (major function of the glutes) and I think that will be very valuable for when I return to single leg squatting. Furthermore, single leg/arm deadlifts left an incredible burn in my glutes. I may keep them in this portion of my routine over hip thrusts. 

As I mentioned in the warmup section, I endured an injury completely unrelated to training. I tripped and fell full force on my left knee. Over the past two days I've been doing a lot of active recovery. Thankfully it seems to be helping. I went from not being able to bend my knee to almost having a full range of motion... but with pain. I estimate that I'll be back to normal training in about a week.

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