11d • General discussion
3/7-3/14 workout log
Sat:
heavy rb curls, thrusters, overhead pressed twists, shoulder dislocates & other stretching, 10 ea bulgarian bag spins,
Sun:
rolling with kids, bulgarian bag spins and snatches,
Mon:
5x ea bench press, MC6HC Upper 3 phase 1, 3 rnds kb 16+16kg, 24 for carries
Tue:
3x10 swings, 2x10 side swings, stretching, warmup, MC6HC Upper 3 phase 2, 3 rnds kb 16+24kg,
evenig: halos, around the world, side swings,
Wed:
stretching, warmup, bosu ball 1 leg standing and bodyweight rdls,
9am:MC6HC Lower 3 phase 1, 3 rnds kb 16+24kg 1 rnd, 20+24 2 rnds, +5 heavy rb&kb24 deadlifts,
3pm: heavy resistance band - 3x [5x thruster,5 row, 5x dl, rack isometric hold + twist 20s]
Thur:
1xABC kb 24,
5pm: light resistance band boxing, strtetching, shoulder dislocates, rows, flyes
evening: 4 rnds of cardio emoms (quick step up&down 30s | bulgarian bag round (3clean,2 jumping lounge press, 2 seoinage, 2squats) | plank 30s) total 12min)
Fri:
1pm: MC6HC Total 3 phase 1, 2 rnds kb 20+24kg
Sat:
light rb stretching, T's,Y's, face pulls, heavy rb 2x10 thrusters, garden work, cutting wood etc
Sun:
swimming with kids,
3
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3/7-3/14 workout log
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