North Coast Miller
Level 9 Valued Member
Hello,
Background - 48 yr old lifetime fitness and blue collar work. Am working around a handful of injuries, most recent a bilateral hernia repair from last year, degenerative disk at C5/C6 and C6/C7 that went seriously symptomatic though has toned down greatly in recent months. Long term facia arthritis at L4/L5, L5/S1.
Found my way to kettlebells following wrist surgeries (both), the repair is a scaphoidectomy with four corner fusion, so I cannot bear heavy loads directly down into the palm and grip endurance is compromised as well. This also rules out renegade rows and similar though am trying to get back to where I can tolerate them. Initially my wrist mobility now 50% of what it was pre-surgery was so reduced I had to do my TGUs off of my elbow instead of my palm.
I tend to mix up my workouts a bit but nothing too crazy. I try to get in three and sometimes four per week, sometimes I'm lucky to get in two. Am slowly incorporating my 32 KG back into rotation, would like to get back to long-cycle it but cannot currently do more than a few cleans in a row, so limit it to lifts that do not incorporate a clean.
- 9/6/16 -
Warm-up:
Slingshots 18kg, 20 each direction
Halos 18kg, 20 each direction
figure 8 to a hold, 30 each direction
Swings alternating one hand 18 kg 40 each
Bent press to a squat, 32 kg 6 reps/side, two sets
Jerk 32kg 10 reps side, two sets
Circular cleans to a reverse lunge 18kg, 8 reps, two sets
Bottoms up clean and press 16kg, 10 reps, two sets
Martin
Background - 48 yr old lifetime fitness and blue collar work. Am working around a handful of injuries, most recent a bilateral hernia repair from last year, degenerative disk at C5/C6 and C6/C7 that went seriously symptomatic though has toned down greatly in recent months. Long term facia arthritis at L4/L5, L5/S1.
Found my way to kettlebells following wrist surgeries (both), the repair is a scaphoidectomy with four corner fusion, so I cannot bear heavy loads directly down into the palm and grip endurance is compromised as well. This also rules out renegade rows and similar though am trying to get back to where I can tolerate them. Initially my wrist mobility now 50% of what it was pre-surgery was so reduced I had to do my TGUs off of my elbow instead of my palm.
I tend to mix up my workouts a bit but nothing too crazy. I try to get in three and sometimes four per week, sometimes I'm lucky to get in two. Am slowly incorporating my 32 KG back into rotation, would like to get back to long-cycle it but cannot currently do more than a few cleans in a row, so limit it to lifts that do not incorporate a clean.
- 9/6/16 -
Warm-up:
Slingshots 18kg, 20 each direction
Halos 18kg, 20 each direction
figure 8 to a hold, 30 each direction
Swings alternating one hand 18 kg 40 each
Bent press to a squat, 32 kg 6 reps/side, two sets
Jerk 32kg 10 reps side, two sets
Circular cleans to a reverse lunge 18kg, 8 reps, two sets
Bottoms up clean and press 16kg, 10 reps, two sets
Martin