DCM
Level 6 Valued Member
Background: 41 years old. 69.5 inches. 190 pounds. Good basic fitness with consistent pullups, pushups, running but limited to about three times per week during 30s. Played rugby between ages 18 and 25. Set back with right shoulder labral tear two years ago and now recovered mostly but still with mild soreness and/or click if overtraining (for example pullups limited to sets of 5). Discovered S&S and plan to use to rebuild foundation and gain functional strength.
Week 1 Jan 23-27:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x5 pistol squat to chair
Tues- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Weds- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Thurs- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Fri- circuit 5x5 pullups, 5x5 ring pushups, 5x5 pistol squat to chair
Week 2 Jan 30 - Feb 3:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Tues- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Weds- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Thurs- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Fri- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Week 3 Feb 6-10:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Tues- S&S with 16 kg kettlebell. 6x10 two arm swings, 5x1 TGU each side
Weds- S&S with 16 kg kettlebell. 6x10 two arm swings, 5x1 TGU each side
Week 1 Jan 23-27:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x5 pistol squat to chair
Tues- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Weds- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Thurs- S&S with 30 lb dumbbell. 5x10 two arm swings, 5x1 TGU each side
Fri- circuit 5x5 pullups, 5x5 ring pushups, 5x5 pistol squat to chair
Week 2 Jan 30 - Feb 3:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Tues- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Weds- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Thurs- S&S with 16 kg kettlebell. 5x10 two arm swings, 5x1 TGU each side
Fri- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Week 3 Feb 6-10:
Mon- circuit 5x5 pullups, 5x5 ring pushups, 5x3 pistol squat to kid's chair
Tues- S&S with 16 kg kettlebell. 6x10 two arm swings, 5x1 TGU each side
Weds- S&S with 16 kg kettlebell. 6x10 two arm swings, 5x1 TGU each side