Tuesday
12kg Armbars + Stretches (ASLR, hip circles, hip flexor)
16kg TGU x 3/3
24kg Goblet Squat + 2H Swings: Never set the bell down
5,4,3,2,1 + 15 swings each set
Rope work: Got a new 40' rope I love it
About 10mins of all kinds of rope drills
25lb plate curl x 1/1 (assisted just a bit)
31lb pinch grip DL x 5/5
Wednesday
12kg TGU to Post x 2/2 ( ASLR, Hip circles, Hip flexor stretch, Thoracic glides, Shoulder stretch, Small presses)
Pull up Ladders: 3 sets of (1,2,3)reps 18 total
(2)16kg Double KB snatch + Frog jumps: Super set
3 x 5reps + 5 jumps (Left right, Front Back, Up Down)
Lots of grinds, and stretching/Z drills this week and next. Keeping things light and Fun. Making sure things are solid for the HKC. I love the Rope work. Fun and challenging. Pull up ladder program was found here.
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2 comments:
Congrats on the rope acquisition. I get to play with a 40 footer at Luka's from time to time. Great stuff!
Thanks John, its awesome. Just hook it up in my back yard and go to work. Lots of fun.
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