Windmill w/beast #105 Great exercise for mobility, flexibility and strength.
Everything things needs to be flexible! Hasn't been the best back off week but I am feeling recharged. I am understanding my body and what it needs more everyday and so the learning continues.
Monday
Joint mobility
BU presses #36 x 3 reps
#40 2r 1l 1r 1l 1l
#36 3 x 2 sets
BU clean #70 3 x 2 sets
Roling Thunder #95 3 x 3 sets
Sledge levering #8 1 x 2 sets
Haven't done the sledge levering for quite sometime. Groove wasn't there.
Tuesday
At the Academy
Did a kettlebell demo.
Flipped a few small tires.
Pm
BBSA gripper 3 x 3 sets
Extensor 6 x 3 sets
Wednesday
Played around with kettlebell warm up, rope waves and clubs.
Kb dragging #32 & # 24 (tied on half way) 150' x 2
Sled sprinting approx 400'
Rope waves 50 reps w/100'
Med ball explosive throws approx 250' w/#40
With the guys from Shamrock's
Kb racked walk #24's
Drag sled approx 25' then rope pull it 100'
Kb explosive throws/shot put
Kb racked duck and weaves
*This was time based off the guy dragging the sled.
PM
Extensor work 10 x 5 sets
3 comments:
nice work Ken. I wish I had your mobility and could do all those cool things.your back off weeks seem great. Nice nice windmill too. Good to be very strong as well.
Thanks Rif. That means a lot to me coming from you.
Wow, Ken! You never cease to amaze, brother.
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