First day of blog = shoulder injury.
Can you believe this? I planned to start writing my blog this week and managed to pick up a shoulder injury
It’s not the worst thing in the world. I could do with a back off week as I’ve been full-steam ahead since Xmas, but it’s frustrating nevertheless.
I’ve been following Pavels Rite of Passage routine since Xmas. Basically this consists of Clean and press and pulls up ladders followed by some rounds of swings. I’m currently using the 28Kg and have a goal of being able to press a 40Kg.
The reason I’ve got a sore shoulder is an age old mistake. I’m trying to build strength on poor form, and it’s found me out now. My left shoulder (which should always be stronger than the right that I dislocated) is “loose” when I press. I’m not sure of the reason but if I carry on the way I’m going I’m heading straight for rotator cuff avenue!! And lots of frustrating evenings….
For this reason I’ve now decided to lay of pressing for a few weeks and move back to a phase where I’m learning again.
My plan for the next 2 weeks (minimum) is:
Mon/Weds/Friday (15 minutes of swings – with active recovery where needed.)
3 minutes of lock outs (1 kettlebell above the head “locked out” while you walk around – change every 30 seconds)
Tues/Friday
5 mins TGU’s
10 sets of 1-2 16Kg KB bottoms up presses (these don’t hurt so I must have the right groove and will help pack my shoulder)
5 sets of 3-5 crush curls.
Doesn’t look great on paper – but this is derivative of a routine on the dragondoor site designed for fighters, and I’m not going to question their conditioning.
Let’s see how we go!
Ketttlebell Man