2 MAY: Cumulative Fatigue

I am sore from Saturday and it showed in my performance today. I also have to admit that I'm getting really bored with turkish get-ups.



  1. Turkish get-ups: 40 x 5 each side

  2. Mobility work:
    a. Plank step-out / Hindu pushup: 5 / 5
    b. Inch worm / drop splits: 2 / 2
    c. Windhsield wiper / back bridge: 10 x 20seconds

  3. Strength Complex:
    a. Bent row: 135 x 3, 3, 3, 3
    b. Clean: 135 x 3, 3, 3, 3
    c. Front squat: 135 x 3, 3, 3, 3
    d. Overhead press: 135 x 3, 3, 3, 3
    e. FBGM: 135 x 3, 3, 3, 3
    f. Squat: 135 x 6, 6, 6, 6

  4. Weakness circuit*:
    a. Pushup: BW x 16, 16, 12
    b. Situp: BW x 16, 16, 12
    c. Hammer curls: 30s x 12, 12, 8

  5. Bat Wing**: 35s x 5, 5, 5, 5 (5sec isometric hold each rep)

  6. Wide grip pulldown: 100 x 12; 110 x 12, 12, 10

*Weakness Circuit: I have been wondering what to call this little circuit that I do each time I train. Well, these cover my weaknesses, so weakness circuit makes sense. I want to get better at these 3 movements, and build the muscles that perform these movements, so hitting 3 times a week is the way to go.


**Bat Wings: Another great article by Dan John. These really target the rhomboids.

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