Monday, 14 September 2009

Road To Recovery

Over the last few sessions, I have been getting more dynamic with my rotational work. I've also added loaded compression by starting to clean kettlebells to see if the ribs can handle impact. Playing with the 16kg and the 32kg (for low reps) at home. So far so good. Below is what I've been up to for the last two sessions at the gym.

Saturday Workout

Warm up: Joint Mobility and dynamic body weight movement.

Skipping 3 minutes x 3 rounds

1a) Deadlift: 10 reps x 10 sets (80% 1RM)
1b) Incline Press ups 25 reps x 4 sets

2a) Kettlebell Windmill 16kg x 5 sets

2b) Pull ups 10 reps x 5 sets

3a) Swiss ball roll outs into jack knife 8 reps x 3

Cool down and stretch out


Warm up: Joint Mobility & Dynamic Warm Up

1a) T-Row 8 reps x 8 Sets (80% 1RM)
1b) Plyomteric Push ups 10 reps x 4 sets

2a) Pull ups 10 reps x 4 sets
2b) Gironda Dips 12 reps x 4 sets

3a) Kettlebell Windmill 3 reps x 3 sets
3b) Hammer & Tyre 10 reps x 3 sets

Cool Down and Stretch

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