25#x10 one-arm push press
10#x5 push ups
26#x15 one-arm row
13 inverted rows
Repeat 3x, minimal rest. Talk about an arm pump!
+ handstand practice
Today, feeling sleepy:
.25 mile run
repeat 4x (~15mins)
+ 90mins "core & calm" yoga.... Stretching, handstands, balance postures, pilates, relaxing :-)
Max push ups: 45 (up 10 on 9 days ago)
Max pull ups: 16 (up 6 on a week ago)
10 round of 10 push-ups and 10 thrusters in 10:30
3 rounds of vrock abs and Spider-Man planks
I've been addicted to pull-ups. Working on getting the kipping rhythm down. I did 5, 4, 3, 2, 1.
Sand bag routine again: 5 sets of 10 reps each. Each rep involves picking up a 22 kg sand bag from the floor and hoisting overhead.
Parallel bar dips: 5 sets of 10 rep each.
Straight Ellyptical (elevation 10, resitance 5) 30:00, 4 miles
Medicine Ball Push Ups x 10
TRX Rows x 10
Vee Ups x 10
TRX Pistols x 10 each side
Sledgehammer Stirkes x 10 each side
Pull Ups x 10
Dips x 10
Jump Rope x 50
Kettlebell Snatches x 10 each side (20kg bell)
Medicine Ball Slams x 10
24" Box Jumps x 10
Today- fooled around on rings w pull-ups. So hard, but got the kipping rhythm down to link a few together.
20 lb wall ball x 5
Box jumps x 7
Sledge hammer hits on tire, 10 strong hand
- fool around on rings, rope climbs
25 back extensions
2 hours of tennis in the morning. Another hour scheduled in the afternoon.
jogged 5 miles in the wind and rain.... it was awesome!
Diamond Push Ups x 25
Flutter Kicks x 20
Dumbell Rows x 10 each side
Kettlebell Swings x 10
Double Kettlebell Presses x 10
Alternating Split Squat Lunge x 10 each side
Forget to press start on the timer. I'd guess somewhere in the 15 minute range.
Straight Ellyptical (elevation 10, resistance 5) 31:00 4 miles
One Mile Treadmill Run 7:13
SimplyFit routine - 3 sets of 10 reps of 1 pull up + 2 push ups + 3 squats (=30 pull ups, 60 push ups & 90 squats), followed by the usual Sand bag rountine - 3 sets of 10 reps of lifting 22 Kg sandbag from the floor and hoisting it above the head.
3 sets of 8 reps of parallel bar dips thrown in between.