Mobility:
Usual SJ routine plus push-ups
Core/stability:
Foam roller drills
Plank and side plank- :30 on :30 off running through all 3 positions twice
Glute bridge :30
Variety day-
Did all this random practice style as described in Beyond Bodybuilding. Do a set of one drill, take a short rest and move on to a different drill. I tried to keep mixing it up between upper and lower body, push and pull, easy and hard. This was a great way to get all the work done quickly and still maintain a high quality on the individual sets.
-Push press 32kg 3x4
-One arm swing 32kg 3x5
-Pistol 5x1
-Pull-up 5x5
-TGU 24kg 5x1
-DL 285x5, 255x5
-Wrist roller 2x2 trips
-Band assisted Janda 3x5
-2 hand plate pinch DL 65 3x5
Used a 1:30 countdown timer throughout and got everything done in less than 48 minutes.
4 comments:
How'd ya like those side planks?
Interesting session to say the least - like strength circuit training, or did you pair the exercises up and in a kinda EDT way?
Side planks are a killer. We used to do this thing my track coach called "5 minute core" that was just 5 minutes of various plank holds with no rest between. This took me back to that a little.
As far as the order of drills, it was probably a little bit of both EDT and circuit training. If you are interested in seeing how it went, the order of the drills was as follows-
Push Press (PP)
Pistol (PL)
Swing (SW)
Pull-up (PU)
TGU
DL
Wrist roller (WR)
PL
TGU
PP
PU
Janda (JA)
DL
Plate Pinch DL (PPDL)
PI
TGU
SW
PU
PP
JA
PL
PPDL
TGU
PU
WR
SW
PL
PP
PPDL
TGU
PU
JA
As you can see, quite a bit of switching around.
Man you ain't kidding!! Bet it kept it interesting though.
Yes. It was a great way to do the workout because some of the drills get a little boring when I just do them as straight sets. This way I worked up a nice sweat and kept moving more. Also can't complain about reducing the amount of gym time. I like working out, but time always seems to be at a premium lately.
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