AM40 min ATW
Jacobs ladder 90 sec
split stance Dbl DB push press x 5/side
split stance KB russian swings x 5/side
Spin bike 90 sec
4/side heavy slam ball/med ball hammer throws
16 side to side 2-arm landmine press
The push press probably elevated my heart rate the most along with the Jacobs ladder. The slam ball was being used so I did sledge hammer strikes to a tire
PM
this was one of the shorter sessions in a long time but felt very effective and in tune with myself today. Did some breathing practice prior to warming up, not sure if this helped my effectiveness but I will try again tomorrow and see if there is any correlation.
A1 – Arms only air bike 20 sec, rest 10 sec
ratchet air bike so no measurables
A2 – 3 bar MU, rest 60 sec x 6 sets
felt way better today than last week
B1 – Single arm KB hang clean and jerk x 6/side, rest 1 min
45-43-41
Didn’t think to time the first set, but mostly did it because I was amazed at how long it took me to do the 12 total reps
B2 – Burpee box jump overs x 12 reps @ 20in (stay lateral to keep turnover higher), rest 2 min x 4 sets
32-31-31-30
C1 – Chest supported DB reverse flys x 12-14, rest 1 min
14 reps across @ 12, then 15’s
C2 – Prone thoracic extensions with hands behind head x 4-5 (hold at top), rest 1 min x 5
D – Tucked belly to wall HS hold x 20 sec, rest as needed x 4 sets
went to more of a straddle today. Are these ever going to get easier