4h • General discussion
workout log 6/22-6/28
Mon:
2x[12 heavy rb row, 15 squats, 15 pushups, 5x ohp]
Tue:
30 jumping jacks, shoulder warmup 1 min, 3 ea c&p kb 16,
MC6HC Upper#3 phase 1, 3 rounds kb20+24, 15 goblet press
evening: MC6HC Upper#3 phase 2, 3 rounds kb16+16 but ladder 3-5-10, 5 min jumping rope
Wed:
1ea poseidon complex, jumping rope, ab wheel, 20+30+10 rows, 1-2-1-2-1-3-5 pull-ups
Thur:
shoulder and hips warmup,
MC6HC Lower#3 phase 1, 3 rounds kb24+24, last round+light rb, farmers walk 1 min,
MC6HC Lower#3 phase 2, 2 rounds kb24+24
Fri:
dead hang 3x40s, 3x maxercist flow, 3x1min heavy jump rope,
evening: 20x sit-up-stand up, bulgarian bag 10+10 swings,5+5 spins, 10 seoi-nage, 10 swing squat,10 shoulder to shoulder, 10 halo, 10 10 row,
5 min heavy jump rope
Sat:
20 assisted squats, 2x15 narrow squats, 2x2 uneven squats
some pain in elbow so I'll take a break from chin-ups and cleans and decrease the load for a week or two,
Sun:
shoulder and elbow stretching and warmup, ohp: 3ea kb 24, 5ea kb 16,
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workout log 6/22-6/28
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