Road To Recovery

The last week has seen steady progress. Healing process is more or less done. Its now about improving fitness levels and correcting and protective bodily patterns that I have adopted. Finally back on the kettlebells this week. This was a humbling experience. I could just about manage a fraction of my previous work capacity. Patience. Patience.

Here's what I've been up to

Session one

Warm up: Joint Mobility and Dynamic Movement

Deadlifts 5 reps x 5 sets (75% 1RM)

Bench Press from bridge position on floor with 10 second isometric hold at the bottom range. 5 reps x 5 sets (65% 1RM)


Weighted Pull ups (24kg kettlebell) 5 reps x 5 sets

Tyre & Sledge Hammer 10 reps x 8 sets


Cool Down and Stretch


Session Two: Boxing (alternating South Paw and Orthodox stance each round)


Warm up: Joint Mobility & Skipping 3 minutes x 2 rounds (my rope broke!!)

Punch Bag - Technique and Endurance (All Shots)

3 minutes x 4 rounds: 1 minute rest

Punch Bag - Power (Hooks & Uppercuts)

1 minute x 4 rounds:40 seconds rest

Punch Bag - Speed taps (straight shots only)

30 seconds x 4 rounds:30 seconds rest


Cool Down: Body flow drills - 10 minutes



Session Three

Warm up: Joint Mobility & Dynamic Movement

1a) Hand to hand swings 2 minutes x 1 round (24kg)

1b) Kettlebell Snatch (24kg): 1 minute x 2 rounds per arm (4 mins total.) Rest 1 minute then repeat


2a)Single Arm Jerk (24kg) 1:30 x 2 rounds per arm (6 minutes per arm). Rest 1 minute then repeat

2b)Windmill (24kg) 5 reps x 3 sets

3a) Tabata sprints with weighted vest (10kg) 20:10 x 8 rounds.

Cool down and stretch.