Since my arm injury my training has evolved some.
The first week after the injury all I could do was swings with a 10kg. bell. I've been adding movements as recovery allows.
Mon. - Kettlebells 10min. Warm up Swings - 10min. Sngl Snatches
Tues - 2-24kg. bells - 5min. Sngl swings - 5min. Dbl swings
20min. PR Zone - A. Dbl.Clean & Press > B. Dbl.Row > C. Push up on bell handles
15min. PR Zone - Sngl snatches (endurance)
Wed. - 2 -24kg. bells - 10min. warmup swings
30min.PR Zone - Dbl. Swings.clean>vertical punches> renegade row> clean > no hand reverse get up > rolling floor presses > no hand get up > rack rest > repeat. (NO putting the bells down for the full 30min.)
Fri. - 10min warm up swings
30min. PR Zone
A. Sandbag Get up (@ 160#
B. Dbl Kbell Snatch - 24kg. bells
C. Weighted Divebomber push ups (@60#
Biking as much as possible now that I can hold the bars almost pain free.