Joe was absent today, so we basically stuck to what we did last week.
Kettle Bell Work:
Figure 8s:
3 sets of 24kg x 8
Alternating 1 Handed Swings:
3 sets of 24kg x 8 (each hand)
Snatch Swings (2 Handed):
3 sets of 16kg x 8
Tire Work:
Sledge Hits: 10 each side
Tire Flip: 10 flips
I felt much quicker, stronger, and less inclined to throw up this week. I'm likely just in better shape now, due to increased cardio and a better diet. I'm pleased with my progress.
Cambered Bar Good Mornings:
Bar x 10
95 x 10
135 x 10
185 x 10
Once again, the weights are listed as if the bar is 45. Its heavier. Doing GMs with the Cambered Bar was a trip, just like using them for squats. Its harder to stabilize, and forces you to take it a bit slower. Though I'm not ready to say I prefer them to straight bar GMs, due to its tendency to slide down your back, it was a fun exercise.
8
8
4
Fuck. These were brutal. Read the EFS Exercise Index I've linked to, it does a better job than I can in describing how hard these blow. I'm going to be doing more of them, though. Big hams!
Ab Circuit:
Cable Crunch: 90 x 15
Oblique Raise: 55 x 10 each
Ab Wheel: 15
3 sets, no rest in between exercises or sets.
Neck Harness:
25 x 20
25 x 20
35 x 15
Hour and a half workout.
Ran 2 miles the previous day, two times. No running today.
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