Quiet time x 30 min
Then:
Cold shower
Joint mobility
2 x 4/4 1h press @ 60#
2 x 5 goblet squat @ 80#
1 x 30 2h swing @ 80#
1 x 10 ab wheel rollout
In the PM:
Coaching x 120 min
then:
3-2-1 double kb press @ 2 x 60#
3-2-1 double kb front squat @ 2 x 60#
1 x 20 2h outside leg swings @ 2 x 60#
4 x 5/5 1h swings @ 60#
1 x 10 kneeling ab wheel rollout
Cold shower
Joint mobility
2 x 4/4 1h press @ 60#
2 x 5 goblet squat @ 80#
1 x 30 2h swing @ 80#
1 x 10 ab wheel rollout
In the PM:
Coaching x 120 min
then:
3-2-1 double kb press @ 2 x 60#
3-2-1 double kb front squat @ 2 x 60#
1 x 20 2h outside leg swings @ 2 x 60#
4 x 5/5 1h swings @ 60#
1 x 10 kneeling ab wheel rollout
then: cool down
relax into stretch (long)
Notes:
201#
Been great getting a quick workout in in the morning. I made another 60# kb tonight so had to play with it a bit before bed. 45# kb w/ 3 x 5# plates duct taped to the sides. Works well for most things, especially dead stop clean and presses and 1h swings. Nice to have some heavier kbs finally.
Been great getting a quick workout in in the morning. I made another 60# kb tonight so had to play with it a bit before bed. 45# kb w/ 3 x 5# plates duct taped to the sides. Works well for most things, especially dead stop clean and presses and 1h swings. Nice to have some heavier kbs finally.
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