6 JUL: A2-1

To quote George Pappard as John "Hannibal" Smith, I love it when a plan comes together!  Everything is going the right direction.  I can still feel the hernia surgery when I hit abs, but in a good way.  I feel the weakness that is slowly and progressively being taxed and becoming stronger.

  1. jump rope:  4 x 1min work / 1min rest
  2. russian twist:  10lb x 10each, 10each
  3. Upper arm strength superset
    a. barbell preacher curl: 65 x 8, 8, 8, 8
    b. close grip dumbbell press: 45s x 8, 8, 8, 8
  4. Horizontal strength:
    a. bent row: 140 x 5; 145 x 5; 150 x 10
    b. bench press: 160 x 5; 165 x 5; 170 x 15 :-)
  5. Vertical size
    a. Chin-up:  BW x 5, 6, 5, 5
    b. Overhead press: 90 x 10, 10, 10, 10
  6. Squat: 205 x 5; 215 x 5; 225 x 10
  7. Squat jumps: 50 total (8,8,8,8,8,5,5)
Squat jumps gas me!  I perform them continuously, and drop as low as possible.  envision a human pogo stick!  Maximal time airborne - minimal time on the ground.

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