J72FIT Member

That is pretty cool...

Height, age, male/female, activity level? More info is needed...

I wouldn't give it a second thought. Just get back on track...

1 cup 4% cottage cheese, 2 cups all bran cereal and one sliced banana...

Kettlebell Swings... 20x10r (24k) OTM (20m)

Patience...

This is the inherent issue with your question. You have to accept that it's a marathon, not a sprint...

Gamma cast - 50 reps x 15lb Single arm shield cast - 100 reps (sum both sides) x 15lb

Shield cast 1 hand, 15lb 50 per side 2 hand, 15lb 50

Been messing around with steel clubs. So much fun...

Yoga and mobility work...

This is a very good point...

Makes sense. You don't need to deadlift to keep hinge movements in the program...

Easing back in post surgery with mobility work...

Yoga...

Thank you! I am slowly becoming the bionic man... lol

Recovering from 2nd cochlear implant surgery so it's easy going for the next 3 weeks...

6-7 am: Mobility/Flexibility Yoga Strength Hang Squat Handstand 2x30s 2-3 pm: Strength ABC - 10x2-1-3r (20-10-30)(2x24k) *2 cleans, 1 press and 3 squats... Chin - 10x2r (20) Carry - 2x60s (32k) Wheel - 1x10

Mobility today... am Yoga pm Get ups with a 16 and 24k bell (not at the same time...) 10 minutes continuous...

Strength train to build and preserve muscle, cardio for cardiovascular system, energy deficit (diet) for fat loss if fat loss is your goal.

Cereal and or fruit...

am Yoga pm Kettlebell Clean and Press - 5x1/1-2/2-3/3-4/4-5/5 (75L75R)(16k) Chin - 5x5 Squat - 5x5

am Strength/Mobility/Flexibility Squat Fold Up/Down Handstand Hang 3-5x10-30s HSPU - 3x3 (3-3-2) pm Strength Press - 1x123r (6)(24k) Chin - 1x6r (6) Snatch - 1x123r (6)(24k) Squat -1x123r (6)(32k) 3-5 Rounds Carry - 2x60s (32k) Wheel - 1x10

6-7 am: Strength/Mobility/Flexibility Squat Fold Up/Down Handstand Hang 3-5x10-30s 2-3 pm: Strength Press H 4x123x24k (24L24R) Snatch L 20x5/5x16k (100L100R) Chins - 2x5 (10) Wheel - 1x10 Carry - 2x30-60x32k

Fantastic post!

am Yoga pm Strength Kettlebell Snatch 10x2/2x24k (20L20R) Kettlebell Clean and Press 5x2-3-5x2x16k (50) Ab Wheel - 1x10 Loaded Carries - 2x60 seconds (32k)

am yoga pm Strength Get Up 10x1x24k (5L5R) Swing 20x5/5x24k (100L100R) Chins 20x2 (40) Wheel - 1x10 Carry - 2x30-60seconds (32k)

am Yoga pm Strength KB Press 5x123/123x24k (30L30R) Squat 5x235x2x16k (50) Wheel - 1x10 Carry - 2x30-60x32k

AM Yoga PM Kettlebell swings 10x5x32k Kettlebell Get Ups 20x1x16k Ab Wheel 1x10 Loaded Carries 2x60s (32k)

am RDL Hip Extention Hip Flexion Hip Abduciton Hip Adduction Knee Extention Knee Flexion Calf Raise Tib Raise 1x20 each light to moderate weight noon Warmup Jumprope 3x1m, 2m (9m) Strength Kettlebell Rows 1x1-2-3/1-2-3x32k 1x2-3-5/2-3-5x24k 1x3-5-8x2x16k Squat 3x5-5x32k Loaded Carry 2x60s (32k+24K) pm Static Holds Ring Top…