Road to Recovery: At the South Bank

At the South Bank club again. Its quiet during the day, and i can be in and out like a flash. I wasn't feeling particularly adventurous, so kept a similar format to earlier in the week. Today's offering


Warm Up:

Joint Mobility
Skipping 3 mins x 3 rounds (20 seconds rest between).

Main Session

1a) Hack Squat 12 reps x 12 sets (80% 1RM with 30 seconds rest in between)
1b) Bench Press 6 reps x 6 sets (85% 1RM with 40 seconds rest in between)

2a)Seated Row 12 reps x 8 sets (75% 1RM with 40 seconds rest in between)
2b)Gironda Dips 10 reps x 3(body weight)

3a) Weighted Torso Twists 10 reps x 3 sets each side
3b) Cable Rotator cuff exercises 12 reps x 3 sets each

Cool down and stretch

Job done.