Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions - 5 of them with 2.5kg on chest, then another 5 abmat situps with 2.5kg on chest, 10 push ups against mid thigh high bar, 10 air squats, 10 SDHP's with dowel.
SUNDAY 091227
Row 5K
Puppies:
Row 1500-2500 m depending on your ability
Subbed 150 SDHP's with 10kg Bar (up from 100 at 8kg)
Done in 11.10mins broken into 90,60
My quads and shoulders knew to this one and were pretty taxed but felt like I wanted to do something else afterwards as I will have to take tomorrow as rest day..
Cashout:- 10 Shoulder dislocates with resistance band (in prep for snatch and ages since I done any)
2 push ups on knees on push up bars ( to see how it felt) but was pretty tired pecs from yesterday benching
5 beginner rope climbs
10 Blue band assisted pull ups
5 knees to elbows attempts (getting a little higher slowly but surely)
5 1 leg L sit holds for 5 secs each leg - up on push up bars
Collaboration request
11 months ago
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