Craig Fern
Level 5 Valued Member
I recently discovered kettlebells and Pavel’s work over the past 4 months and have read several of Pavel’s books , including PTTP, ETK and super joints. This forum and community have been an incredible source of information.
I have a nagging shoulder injury over the past year that is limiting how I can train. I was diagnosed with a rotator cuff tear and AC joint impingement last year. The shoulder is slowly getting better but deadlifts and pull ups seem to aggravate it so these are out for now. I have been working on my swings and have been slowly increasing the weight. I have worked with an RKC instructor ( no strongfirst instructors in my area) and recently did the one day strongfirst kettlebell course in NYC. I haven’t done any pressing movements in over a year so I am very slowly learning the TGU.
I am 52 years old and pretty lean at 5’11 and 155lbs. My goals now would to be to increase my strength without exacerbating my shoulder injury.
I was thinking of doing the 40 day program with this set up and was wondering if this is an appropriate set up given my current limitations or should I set it up another way?
Warm up
Deadhangs from pull up bar (this seems to be helping my shoulder tremendously)
Various warm up exercises as outlined in Pavel’s books
Armbar/TGU
Front squat 2x5
Barbell hipthrusts 2x5
DB row 2x5
Push ups (slowly increasing these as tolerated)
Ab pavelizer 2x5
Swings 40lbs one set of 25
Do this 4 days a week and add in one or two conditioning days of hill sprints or jumping rope
Thanks in advance for any suggestions.
I have a nagging shoulder injury over the past year that is limiting how I can train. I was diagnosed with a rotator cuff tear and AC joint impingement last year. The shoulder is slowly getting better but deadlifts and pull ups seem to aggravate it so these are out for now. I have been working on my swings and have been slowly increasing the weight. I have worked with an RKC instructor ( no strongfirst instructors in my area) and recently did the one day strongfirst kettlebell course in NYC. I haven’t done any pressing movements in over a year so I am very slowly learning the TGU.
I am 52 years old and pretty lean at 5’11 and 155lbs. My goals now would to be to increase my strength without exacerbating my shoulder injury.
I was thinking of doing the 40 day program with this set up and was wondering if this is an appropriate set up given my current limitations or should I set it up another way?
Warm up
Deadhangs from pull up bar (this seems to be helping my shoulder tremendously)
Various warm up exercises as outlined in Pavel’s books
Armbar/TGU
Front squat 2x5
Barbell hipthrusts 2x5
DB row 2x5
Push ups (slowly increasing these as tolerated)
Ab pavelizer 2x5
Swings 40lbs one set of 25
Do this 4 days a week and add in one or two conditioning days of hill sprints or jumping rope
Thanks in advance for any suggestions.