My rotator cuff injury is a little better, but still limiting what I can and want to do in training. Today’s workout is one that I have done several times over the past week with a little variation. I shifted from hill sprints to jumping rope today because a neighbor’s dog was barking and I did not want to aggravate him by running in front of his house.

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 100 – 500 reps

Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds

Weight: 3138 pounds

The windmill stretches highlight the tenderness of my right arm and shoulder, but I think the move is useful to improving range of motion and strength.

I have been doing double military presses instead of performing swings to keep pressure off my rotator cuff. The last set felt better than the first set, so I am encouraged to continue.

The front squats are getting easy from a weight standpoint, but the pairing with jump rope that I added today is spicing up the experience. I thought jumping rope would be easier than hill sprints, but I was wrong. Jumping rope is harder, at least it is when I do 5 sets of 100 instead of 3 hill sprints.

I was over my 30 minute target for the workout when I began the farmer carry, but figured I should do a down and back anyway.

In addition, I am doing a series of yoga poses to work on my rotator cuff injury. Progress is slow, but real.