Its been a while since I have been on here and unfortunately it is because of travel and tweaking my back somehow. I am not even sure it was my back since I could feel where it hurt just by doing abdominal bracing so it may have been somewhere around my transverse abdominus. Anyhow it is feeling better after a rest. I am thinking about just doing a couple weeks of kettlebell workouts to boost my endurance while maintaining strength. I will see how it goes. Would probably like to get a bench/deadlift workout in there but may decrease the volume.
10 min foam rolling/LaX ball
10 min joint mobility warm-up
Warm-up: 5 sets * 10 reps KB Swings @ 53#
2 sets of Ring Superset:
Softball Grip Pull-ups * 7 reps
Ring Dips * 6 reps
Suspended Push-ups * 8 reps
Ring Body Rows (feet elevated) * 10 reps
Superset * 3 sets:
KB Clean and Press: 5 reps per side
KB Snatch: 5 reps per side
Tabata Interval:
Battling Ropes 8 sets * 20s/10s
Cool-down
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