This is a program I put together for myself in August of 2018 to build back up after I donated a kidney to my sister. I had shoulder surgery in April 2017, then the donation in February 2018 so I hadn’t fully built back up yet.
This program includes a lot of practice for things I needed like double-unders and pistols as well as extra work on the shoulders. This took the form of overhead press, push jerks, ring dip holds, and related movements.
This isn’t really a beginner’s program – it is a “building back up” program for someone who has experience but a few holes and a few specific things they need to work on (core and shoulder strength as well as the listed skills).
It’s meant to be run three times for 12 weeks total, plus a final test week, but you could run it more if needed.
Enjoy!
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Matt
He has his black belt in Tae Kwan Do Chang Moo Kwan, has studied various other styles of martial arts, including ba gua chang, jiu-jitsu, and is actively studying Israel Combat System at Masada Tactical.
Matt strives to learn and grow in exercise and performance while fighting his constant desire for ice cream. He has also discovered the wonders and kool-aid of Crossfit - a style of workout that he has done for years but never realized someone had formalized already.
He is a certified USAW coach and consumes fitness and nutrition information regularly. He uses his analytic background and mindset to synthesize insights on life, health, and fitness.
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