27 APR: Strength day 2

Holy crap! My upper body and core are SORE from the Kali / Escrima drills with a bat. My rear delts have never gotten a beating like this before. I didn't hit the garage gym till 10:00 tonight, which made me feel extra week.



  1. Turkish get-ups: 35 x 5, 5 each side

  2. Mobility combinations:
    a. Lateral drop stance - side slide: 2 x 5 each side
    b. Inch worm - drop splits: 2 x 3 each leg
    c. Windshield wiper - Bow stretch: 2 x 5

  3. Strength Complex:
    a. Bent row: 125 x 3; 115 x 3, 3, 3, 3
    b. Clean: 125 x 3; 115 x 3, 3, 3, 3
    c. Thruster: 125 x 3; 115 x 3, 3, 3, 3
    d. FBGM: 125 x 3; 115 x 3, 3, 3, 3
    e. SGHP: 125 x 3; 115 x 3, 3, 3, 3

  4. Simple circuit (beach muscles)
    a. Pushup x 13, 13, 13
    b. Decline twisting situp: 13, 13, 13 each side
    c. Hammer curl: 25s x 13, 13, 13

  5. Leg Superset:
    a. Squat: 135 x 10, 10, 10, 10
    b. Squat jump: 10, 10, 10, 8

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