Due to my transportation conundrum I missed Day 2 for last week. So I was excited to get in there for this week.
Foam Roller
Stretch - Lateral Hamstring, ASLR, Hip Flxr with reach, short adductor stretch, calf stretch, Bretzel with PnF push and pull
Movement Prep
Gets Mills( Get ups with windmills at the top) Barbell 45x1/5 65x1/3 x 2 sets
A1. OHP 55 x 6 65 x 5/5/5
A2. SL RDL with Barbell version - bar x 5 95 x 5 135 x5/5
A3. Anti Rotational Press Gray level 3 1/2 kneeling 8/8 - I'm doing small circles with these now, arms extended and they prove to challenge corstability more than just extending and bending arms.
B1. DB Bench 60 x 6 85 Single 6 Alternating 6 Double 6 - felt easy going up to 90s next week
B2. Leg Curl on Swiss ball - 2 Legs 12 Single legs 2 sets of 8 each leg - this are getting better
B3. Suitcase Carry 55 2x40 yard walk per side 2 sets
ESD
Airdyne Miles
M1 1:53 HR 179 Recovery 3 min
M2 1:47 HR 185 Recovery 3 min
M3 1:45 HR 188 Recovery 3 Min
M4 1:44 HR 189
Airdynes felt good considering I haven't used it in over a week.
Snatches and Horiz rows tomorrow, if body is feeling up to it.
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