T Nation

Life After Hip Resurfacing

6/7/21 Ssq 3s

Mobility

Ssq box
10
65x5
115x5
155x3
180x3
205x4
225x2 joker

Hang clean
95x3
115x3
135x3

Farmers walks
115s x 50ft x 4

Forearm plank
45sec x 3

Kb swing 1 arm
35x12,12,12

Standing calf rest pause
30/21/20/18/12

6/9/21 inc bench 3s

Mobility

Incline bench
45x20
95x8
135x5
155x3
170x3
190x6
215x3
165x8

Tbar row
B+135x10
B+145x10
B+155x11

Feet on bench side to side push-up /chin up
20/15
20/15
20+5cg/15

Bb curl
75x10
75x10
75x10

Facepull
Px15
Px16
Px18

6/11/21 deadlift 3s

Mobility

Deadlift
45x10
135x5,5
185x5
225x5
255x3
295x3
325x3
365x1
385x1

Bulgarian split squat
10
10
10

Ghr
12
12
12

Hlr bent knee
12
10
10

Kb snatch
35x10
35x10

6/13/21 log/pull-ups

Mobility

Planks 3x45 sec

Pullup/log
5/55x5
25x5/75x5
50x5/110x5
65x3/125x3
80x3/140x5
90x2/160x2

Db row
105x6
90x21

Pike push-up cg handle
21
21
21

Db side lateral
15x15
15x15
15x15

Db rear delt
15x14
15x12
15x12

Db hammer curl rest pause
15x30/21/20

Tabata shadow box/jj

5 min

6/14/21 Ssq 3s

Mobility

Power clean
45x5
95x5
115x5
135x5

Ssq box
65x5
115x5
165x5
190x3
215x3

Step up weighted vest
40x12
40x12
40x12

Glute bridge
45x15
45x15
45x15

Weighted vest walk 11 minute

Weighted vest calf rest pause
40x25/20/20/20

Sumo deadlift
135x5
185x5,5

6/16/21 inc bench

Incline bench
45x15
95x8
135x5
160x5
180x3
200x5
180x8

Tbar row
B+145x10
B+155x10
B+165x10

Feet on bench side to side push-up /chin up
20/16
22/14
22/12

Bb curl
75x10
80x10
80x10

Db shrug to clean/facepull
10x10/Px16
10x10/px16

6/17/21 couch to 5k week 2 day 1