Got two things going...

Physical Therapy for the knee.

Kettlebells for the Body & Mind.

Hit on both today!

Therapy is hard work if you take it seriously... I do. Only 4 exercises 1.3 hours.

A side note - Half the people in therapy today were on their cell phones while they are doing their exercises? That is pathetic! I wanted to vent, but it's not my place.


Kettlebells:
Only had time for a short one:
40,30,20,10 Two Hand Swings with the Bulldog - 40 Kg

Just wanted to use something heavy today. Using more and more lower body as my knee improves.
.

Back In The Saddle?

No Excuses...

Here is my commitment -

1. Loose the 15 Pounds I gained in the last 2 months,
2. Get my Strength back.

How?
1. Eat Simple & Clean. Cut the Evil Cokes out of my diet!
2. Start with a basic kettlebell regimen increasing workload as my body permits.

Warm Up
- 25 Two Hand Swings 24 Kg
5 Snatch L (Only 16 Kg)
5 Snatch R
:60 Sec Plank Variations
Repeat 10 Times

This workout went as planned but I felt a little weak in my mid-section. Like my muscles didn't know how to work together anymore. This is what I expected so I just need to keep going at it!

Repair The Knee

I've had a right knee issue since I was 19. Played hockey on it, had knee surgeries on it, but it was never quite right.
So I decided to have one more attempt at surgery. The doctor said this is the last ditch effort before he has to replace the knee. They don't make a bionic knee yet so this better work!

The surgery went as good as could be expected, but when you have advanced arthritis and your bone on bone, you can't expect miracles. The only miracle I discovered was the miracle of rehabilitation or PT.

I've gone now for 3 weeks and my knee has never been stronger. Sure it still hurts and is not very smooth, but I can feel the progress. They have me doing stuff that helps to stabilize the knee joint, little stuff that seems easy BEFORE you try it. It's been a good experience to learn some tricks of the trade from another angle. Two more months and I might be able to skate again. The would be the best.

In the meantime I can get back to kettlebells...

Starting at the beginning - 16 Kg

Slingshot L :60 Sec
Slingshot R :60 Sec
:30 Sec rest
Clean & Press L :60 Sec
Clean & Press R :60 Sec
:30 Rest
Snatch L :60 Sec
Snatch R :60 Sec
:30 Sec Rest
Darcy Swings :60 Sec
:30 Sec Rest
Swing, Catch & Squat-Thrust :60 Sec
:30 Sec Rest
Overhead Pulls :60 Sec
:30 Sec Rest
Lying Press L :60 Sec
Lying Press R :60 Sec
:30 Sec Rest
Circle Drill :60 Sec
Done!

AOS Firepower

Today was the AOS Firepower workout. On paper it doesn't look too bad. It's 5 rounds of a exercises and you add an exercise in each round. By the time you get to the 5th round, you have 5 exercises. You get a 1 minute rest in between each round...

I got to the 4th round with the Double Alternating Cleans and these kicked my fricken ass...I had never really tried these. That was not the worst of it. The worst was the fact that I had to complete 3 more sets of 1 minute work with no rest.
I made it through - then went to the 5th round - then the Bonus Snatch set.

I was planning to go through a second run through but, after the snatch set I was toast. 5 Minute, 1 hand switch took everything I had. I like to walk away from workouts feeling good. I was afraid that if I went one more time through, I might not feel too good and shy away from this style of workout.

I treated this as a Two Alarm version. Next time I will go for the Three Alarm version - Two times through with a little more rest.

The 4 Alarm is looming...

Back to Timed

Tried a Timed Set of Snatches. Haven't done this with a 16 in a while..

Warm Up
- 8 Minute Timed Snatch Set 16 Kg
12 RPM
By far my best attempt. Could have gone to the 10th minute but I want to get very good at the 8 Minute set first.
- Press Ladders w/Clean between Hands 3x5/5
20 Kg
- Renegade Row Ladders 3x5/5
16 Kg's
- One Hand Swings 24 Kg
25/25

Bad Blogger...

Thursday July 3rd
- The Real Thing this time. Bikram Yoga 90 Minutes. It was really hot in there!

Friday July 4th
- Off Day

Saturday July 5th
- Circuit Training
Slingshots, CLean & Press, Rows, One Hand Swings & Two Hand Swings
4 Sets

Sunday July 6th
- Class Format
Variety Day - A Little of this, a little of that...

Monday July 7th
- Bikram Yoga

Tuesday July 8th
- Class Format
Pounded the One and Two Hand Swings!

Back To Bikram

Tried the hot Yoga in my garage again. The temperature was a little cool, but the workout was intense. I sweat like I'm in a sauna...feels good!
Getting a little better with the form, but some of this stuff is just plain hard!
This is a nice complement to the bells...