I injured my rotator cuff (shoulder) years ago in an accident and it flared up again over the summer while I was hitting the weights pretty hard.

I managed to maintain my strength while I was away on vacation with some basic bodyweight exercises and working round the injury, but I’ve been itching to get back into some proper training again.

As soon as I got back from my hols I had some remedial massage work done, the guy that fixes me up is excellent but could work for at an interrogation camp. He doesn’t mess around when it comes to giving a thorough massage.

Having someone stick their fingers underneath your shoulder blade into muscles and ligaments that have never been touched before isn’t my idea of fun, but 2 weeks later it’s feeling much better.

I felt surprisingly strong for my first day back and could have done much more , but stopped myself from doing too much too soon. Ill have to build up the volume and intensity gradually over the coming months.

I love training outside down at Bondi Beach, the weathers beginning to warm up and I’m looking forward to daylight savings so we can train later in the afternoon.

Here’s the workout;

5-minute dynamic warm up with shoulder exercises (for injury).

Chin ups 3 sets of 10 reps
Kettlebell clean and press 3 sets of 10

Chin ups (reverse grip) 3 sets of 10 reps
Kettlebell snatch 3 sets of 10

5 minute cool down and stretch.

It’s amazing how good you can feel after one good workout – I can’ wait to get back into full swing again.

Train Hard!

Dan Clay
Dangerously Fit
Boot Camp and Personal Training

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