Prepare
Set up rings.
Practice
Pair 1
16kg Kettlebell Military Press - 4 sets of 4 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 4 sets of 4 reps - Quality: Smooth, Ease: Solid
1:30 rest between all sets
4 min. rest before Pair 2
Pair 2
Incline Pushup on Rings w/ 4-sec. negative - 4 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 6-77 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
Push
Lounge Chair Stretch
L-Arm Stretch
Brachial Hang for about 1 min.
Play
External shoulder rotation exercises on Light mini-band spread through the afternoon.
Ponder
Went ahead and replaced the Inverted Press with the 16kg kettlebell press. I'll figure out over time when I will switch back to the HSPU progression. I bumped up the volume for all exercises to 4 sets each. Will see how this works out.
Some interesting finds:
Cool hacks we never knew about the human body
Took a couple of kettlebell workshops with Mike Mahler a while back. I have not trained with David Weck, but I thought it was an interesting interview:
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