Wednesday
Joint Mobility
Dumbbell workout #45
Swings 10 x 3
M/P 1, 2, 3 x 3
Snatch 5 x 5
Burpee w/deadlift 1 min x 2
Burpee w/snatch 1 min x 1
Renegade row x 3
Plank x 30 secs
Twice through with 30 sec rests
It was good to play around with the dumbbells. Nice change.
Thursday
Spent the day with Joe Sarti. Played around with kettlebells, sandbags and med balls. I got no idea of how much and how many. Suffice to say I got a good sweat going. It was good to go with the flow and not worry too much about the reps and sets.
Friday
Joint mobility
Band presses (2 yellow & 1 magenta) 5 x 5
Saturday
Hit a smoker at the park with Pete!
BU cleans # 50 1,2,3,4,5
Pullups 1,2,3,4,5
BU presses #50 1,2,3,4,5
Rows (upside down) 1,2,3,4,5
Circuit
Jumps onto & off step
KB slams w/step back #20 (changed to these after 2nd round)
Med ball squat throw #20
Snatches #50
Jog approx 110 meters
Reps
jumps 3, 6 change to KB slams 18, 24, 6, 12, 18, 6, 12, 6
Med ball throw 3,3,3,3,3,3,3,3,3,3 = 30 reps
Snatches 3,6,9,12,3,6,9,3,6,3 = 60 reps/arm
Jog 110 m x 10
Got a good sweat going! KB slams may be a bit tough on the lower back for this high reps but we shall see tommorow;) None the less it is a great posterior deceleration exercise.
When I got home stretched out with the bands.
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4 comments:
Ken, for the lat pull downs I will put my hands on the persons scapula's and physically cue them as they work with the PVC pipe. It's hard for people to understand with out feeling it. Then I will give then DB and keep my hands on them as they try to pull them down sometimes having a load helps them. It also helps if they put there hands on my scapula and feel them move. Body awareness is such a lost art!
I saw your pup in a picture! They make great workout friends!
Jen
That's a real intense week.
What's the temperature like in Sacramento. Here, it got to a point I have to avoid day time work out.
Good times Ken!
Jen True about about body awareness being lost. I have been using the bottom up press with a lot of succes in keeping the shoulder in the socket.
Taikei not too bad at the moment but it is meant to heat up this week a bit. It ain't fun working in the heat but just have to do it sometimes.
Pete look forward to doing it again soon.
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