Plan of Action
So I was away from the blog for a while due to my “regular”
job and injury. My injury is to my right shoulder I have “Chonic Tendon
something or other” and 2 tears [one complete] in my rotator cuff.
Originally I was told to stop working out, I couldn’t because
of my IKFF level 2 cert, but I couldn’t get it done due to the pain, so I’ve
rested now. I had and MRI, went to an orthopedic doctor, he said I don’t need surgery “NOW” but will
revisit it in @4 months. He gave me a cortisone shot and said I can get back to
working out, easing into it over 4-5 weeks. I asked if there were any
restrictions to my workouts and he said no.
I also need to go to PT.
I want to get the level 2 cert videoed but I want to do this
right, and heal properly.
This is what I plan on starting off with, I will use lighter
weights in the beginning, and increase as my shoulder gets stronger
Let me know what you think.
Warm-up Mobility Everyday
Monday
Squats - Work up to 3
sets -10/10/AMRAP
Leg Curls 3x10-12
15 minute EDT I arm KB Clean and Press – Reverse Ladders
[3-2-1] 1st week with weight I can do 8-10 reps then increase the
weight as my shoulder gets stronger, this will be the same with all KB work
Run or KB Swing Tabatas
Wednesday
Dbl KB Jerk 15 minute EDT 24kg start with sets of 5…
Try benching and rowing??? {Chest and Back}
Run or Row
Thursday –
long run
Friday
Trap Bar Deadlift – 8-3
KB Snatch 15 Minute EDT Reverse Ladder {4-3-2-1}
Run
***** As strength comes back will also add fun lifts before cardio ,
ex. 2 Hands Anyhow, TGUs, Atlas Stones, Sandbags….etc *****
