Today starts my 3rd week back working out, it has
been @5 months since the surgery and I am week as hell! I have most of my range
of motion back, but as I tried today and found out not quite enough for regular
squats [barbell back]. The strength is coming back, slowly, but volume is
coming faster. I have to keep reminding myself to be safe!
My plans are to be kettlebell competition ready in the fall
[2013] the below workout is a sample of what I’m following for the next 3-4 months, then I plan to be ready to start
picking up the pace, switching the SPP & GPP around.
Mon
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Weds
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Warm-up
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GPP
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Front squats 5-3-1
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Lunges
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20-Reps Squats
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Inc Press {A}
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Rows {A}
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Pull Downs {A}
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Push-ups {A}
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Tris
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Bis
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SPP
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10 Minutes KB Jerks*
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10 Minutes KB Snatches*
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Finisher
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TRX
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Dbl KB Swings
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Cooldown
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Running on off days and if w/o in gym
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* Start with sets of 4 with 45 seconds rest, when I can do the
whole 10 minutes
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got to 30 seconds, then 20….then next size bell
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On Fridays safely attempt new exercises and weights
Today's workout had a funny ending…
as much as I like foam rolling post workout, I also have a "Teeter Hang-up" which I like to use post workout. Can become interesting when your dog thinks this is a great opportunity to be licking your face! Let me know if there is any questions or suggestions! Have a great one.... |
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