So I just had a doctor tell me that my labrum (shoulder, not hip) is detached, and I am going to require surgery to fix it; the only problem is that I can't get it done until May. Seeing as I am a) insane, and b) unable to not lift, I am looking for some help programming workouts for the next few months.
I want to compete in olympic lifting, but cannot do anything overhead or really do anything that would cause my shoulder to rotate in a way that puts pressure on the posterior labrum, so I can't bench, or more relevantly clean, snatch, or jerk. I need exercises and a program that will allow me to keep working on explosiveness and driving my hips for olympic lifts that aren't going to screw me up even more.
I also can't front squat, and back squatting (I was taught the powerlifting way) puts a lot of pressure on the joint as a whole. Is there another way of squatting that will take pressure off my shoulder?