28d • General discussion
4/28-5/4 last week workout log
Fri:
shoulder warmup, jumping jacks, 2+2x ABC kb 20+16, 4+10 fast burpees, balance pad 'compass' each leg, seoi-nage drills w/resistance band
5pm: neck warmup, wall headstand 1 min, crow pose 1 min, wall handstand 1 min
evening: 2x[5 row,4 clean], C&P drop set 5-4-3-2-1 kb24, 12 squats w/bulgarian bag
Sat:
pushups (20 wall pushups, 20 kneeling pushups, 10 diamond pushups, 20 uneven pushups) jumping rope 5 min,
Sun:
Squats (20 assisted, 15 regular, 10 narrow, 1+1 box pistol squat)
Mon:
Pull-ups (20 false grip row, 15 row, 3+4+3 narrow chin-ups)
10+10 snatch kb16, 2x [5clean+5row] kb24,
Tue:
2xABC kb 24,
5pm: 10 elevated pushups, 10 elevated bridges, neck work, reflex ball boxing 5min, 5ea heavy rb curls,
8pm: warmup 50 jumping jacks, 20 short bidges, 10 straight bridges, 10 neck bridges, 10 full bridges, 3+3 wall walking up and down, 'trifecta' stretching, 7 explosive pushups on bosu,
Wed:
MC6HC Lower #6 phase 1, 3 rnds but done in ladder (3-4-5), kb 16
MC6HC Lower #6 phase 2, 4 rnds kb24+20
2pm: 3ea compass on balance pad, 15 ea rdl on balance pad, 2x heavy rb [face pulls, curls, presses]
Thu:
rolling with kids,
3pm: warmup, 1 min headstand, 1 min crows pose, wall handstands 2x30s and attempts to handstand pushups,
knee on belly drills on bag, 3x5min jumping rope, ab wheel, grip strengthener
2
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4/28-5/4 last week workout log
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