warmup:
jump rope x 50
squat x 20
jump squat x 10
medicine ball halos L/R x 10/10
x 2
mobility stretches
about 3 - 5mins
workout:
squat @ 63# sandbag (left shoulder) + 53# KB (right hand) x 8
(116#, switch sides each round)
towel KTE x 6
ring dips x 4
x 6
then:
pushup deep position isometric hold (work) x 0:15
pike position isometric hold (rest) x 0:15
x 8
then:
KB power clean @53+35# x 6 (88#, switch sides each round)
KB swing @ 53# x 12
x 4
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ring dips suck, especially when you do them right. The body should be leaned forward at the bottom, as if doing a suspended pushup. The body is straightened at the top to full extension.
ReplyDeleteAside from walking, mobility work and stretching, I will take tomorrow off completely and workout again on Sunday.