A change of pace for the last 2 days

Friday:Friday was a lite workout and focused on explosive whole body movements. I kept it low intensity with plenty of water breaks.

  1. 10 minutes of kb snatches with the 24kg. I did 10 a minute (5 each arm). My body was definitely a little stiff from the day before.
  2. 5 rounds of 5 reps of:
  • Burpee pull ups
  • Burpee broad jumps

The “burpee pull ups are nothing new to my workouts, but the “burpee broad jumps” are. They are about as simple as they sound: do a burpee, but instead of just jumping, you do a broad jump as far forward as possible. When you land you start the next burpee. Starting at the end of a basketball court, i was able to make it 5-6 feet past half court 3 out of 5 rounds, and half court the last two rounds. It was a pretty fun exercise, and when done back to back with the burpee pull ups, made for a great experience.

Arm workout in the garage.
Arm focused workouts are rare in my planning. This workout was done more to see if i had lost any strength in my biceps, and as a warmup for the gripper training later in the afternoon. More on closing grippers later.

  1. Standing alternating Zottman curls with 45lb dumbells ( regular curl up, rotate wrist to palm down, and lower) 5 sets with reps per set at 10/ 8/ 6/ 4/ 2. Did these strict, and controlled. Super setted each set with-
  2. weighted chin ups at 24kg. Reps were 5/ 4/ 3/ 2/ 1.
  3. Tricep push downs on the machine after the pull ups. 20 reps at approximately 150lbs.

Nothing planned for today except some yard work and taking the dogs for a short run.

Take care,


Previous Post
Leave a comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: