IKFF

Monday, February 25, 2013

The Comeback Begins!



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
Weds


Warm-up


GPP
Front squats 5-3-1
Lunges



20-Reps Squats
Inc Press {A}



Rows {A}
Pull Downs {A}



Push-ups {A}




Tris
Bis







SPP
10 Minutes KB Jerks*
10 Minutes KB Snatches*

Finisher
TRX
Dbl KB Swings


Cooldown









Running on off days and if w/o in gym








* Start with sets of 4 with 45 seconds rest, when I can do the whole 10 minutes

got to 30 seconds, then 20….then next size bell







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....