My rotator cuff injury continues to improve slowly. I have been putting more energy into yoga than iron this past week, but decided to move some kettlebells around today. Here is the quick workout I completed.

Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

Workout:

Double military presses
12 kg kettlebells – 5 x 5 = 25, 1300 pounds
Chinups – 5 x 1 = 5 reps
Double front squat
16 kg kettlebells – 5 x 5 = 25 reps, 1750 pounds
Basic jump-rope – 5 x 50 – 250 reps

Farmer carry
20 kg kettlebells – 2 x 100 paces = 200 paces, 176 pounds

Incline pushups – 1 x 25 = 25 reps

Weight: 3226 pounds

My shoulders feel a little wonky when I clean the kettlebells to press them, but I don’t think the move is causing any problems.

I am really enjoying the front squats. The part I notice most lately is the tension in my abdomen during the moves. I could increase the weight as far as the squats are concerned, but I don’t think I want to clean the 20 kg kettlebells just yet as I am afraid it might irritate my rotator cuff. I may increase reps soon instead.

After doing 500 jump-rope reps last Monday, my calves stayed sore for 5 days and I did not jump rope anymore for the rest of the week. To avoid a potential repeat, I performed only 250 reps today. It seemed easy, but now I should be able to do one or two more sets this week.

I doubled my recent farmer carry workout and added a set of incline pushups and still finished in 29 minutes.