The Comeback Begins!

Today starts my 3^rd 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....