8 am stretching
hamstring strap stretching
brettzell
straddle stretch
down dog
up dog
kneeling shoulder stretch
rack stick slides( these really fixed my shoulder)
overhead stick stretch
behind back stick stretch
low bar squat rack stretch
foam roller
TKE's for sets of 20 black and red mini bands
Silver back deadlift
20 kg x10
24 kg x10
28 kgx10
32 kg x10
36 kg x10
I know I did these tuesday but my legs said again> So I listened. I can really get a good leg postion here and get the quads nicely but not the knee. most excellent
Stacked Press
2 1o kg x5/5 x 2 sets
1 10kg+1 12 Kg x 4/4 x2 sets
1 10 kg +1 14 kg x3/3 x1 set
1 12kg + 14 kg x2/2 x1 set
these went great. I would have and easily could have gone much heavier even for these reps but I felt a little forearms strain from the wide hand grip required to hold both bells. no worries it was a solid upper body workout, just what I wanted.
Just like the bottoms up press, a great " same but different" approach to the standard press. different groove which is great for all the right reasons.
handstands
6 sets of 8-10 seconds.
kickup to the wall then tap off and hold. these are getting more solid and strong every week. even did a few quarter hs pushups in the middle sets. I can't wait til I can train hs pushups full range again.
DB laterals
10 lb s 15/15
12 lb as 12/12
15 lbs x10/10
12 lb x 12/12
10 lbs x 12/12
damn, these felt good. been along time.
2 kb suitcase deadlifts
2 12 kg x 10 rep sets SLOWLY, lots of tension. about 5 sets. not sure if this is going to work.
datsit. off to MSP!
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