Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 5 abmat butterfly situps unanchored with arms cross chest, 5 abmat situps butterfly unanchored with arms side of head, 10 abmat back exentions, kstarr over-n-unders, shoulder warm up as yesterday,10 push ups with mini band pin 2 (3,3,3,1), 10 bar dips (5,5)
2kg db split cleans x 5, beginner pull ups with bar at just below chest height, feet about 3 foot infront of bar (about 45 deg body angle) x 5
100411
Buttercups:
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps - first time so only went with 12lb / 5kg db’s
15 Beginner Pull-ups - I did beginner pull ups with bar just below chest height
Done in 7.41 mins
Split clean felt dodgy for my left knee - and also noticed a phenomen - when i do barbell split jerk - my right leg automatically goes forward, on the dumbell split cleans today my left leg automatically went forward
Cash out:- u/h pulldowns 20 kg x 5, 1RM’s of 30,35,40,42,43,44,45kg wahoo New PR
2kg db split cleans x 5, beginner pull ups with bar at just below chest height, feet about 3 foot infront of bar (about 45 deg body angle) x 5
100411
Buttercups:
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps - first time so only went with 12lb / 5kg db’s
15 Beginner Pull-ups - I did beginner pull ups with bar just below chest height
Done in 7.41 mins
Split clean felt dodgy for my left knee - and also noticed a phenomen - when i do barbell split jerk - my right leg automatically goes forward, on the dumbell split cleans today my left leg automatically went forward
Cash out:- u/h pulldowns 20 kg x 5, 1RM’s of 30,35,40,42,43,44,45kg wahoo New PR
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