last week workout · Kettlebell Warriors

last week workout

Wed:

10+10 bulgarian bag spins, 30 knee rises, crunches, 10 sit-ups,

1pm: garden work, 10 sit-ups, clubbell 2x10 inside circles, 2x10 outside circles, light resistance band woodchopper hold and paloff presses, dead hang 5x20s,

Thur:

20 swings, 10+10 single hand swing+face pull, 3x ABC kb 24 + farmer carry, 10 min of bulgarian bag work+ jumping rope

Fri:

6km jogging, backward roll on rings, false grip practice on rings

Sun:

3 rounds of(pushups on bosu x12, squats on bosu x10, trx rows x15, lunges 8 ea, knee tuck x 15, bridges with kids on my belly x16)

finished '10-Day Calisthenics Challenge'

playing soccer and volleyball with kids,

Mon:

shoulder prehab 3ea, warmup, [20 swings, 10 snatches ea(PR with that weight),5 swing-face pull] kb 24,

evening: dead hang 3x30s

Tue:

20 ring rows, 10 ring rows (harder angle and false grip), 3+4 narrow chin-ups,

evening: knee rises, v-sit, bridges, ab wheel,

Wed:

short bridges 20, straight bridges 15, full bridges 12+14,

evening: cardio block - 2x [5 ea clean + press, 5 min jumping rope], rings backroll, dips ladder 1-2-3

Thur:

20+20+10 swings

1pm: jumping jacks, shoulder warmup, 20 knee tucks, 15 leg rises, 10 leg rises, 10 leg rises w/bulgarian bag, 10x kimura situps, bridges, bridge + bulgarian bag floor press x20, pullouvers, neck bridges, 4+6 hanging leg rises, grip strengthener, 8+8 around the worlds, 3+3 halo

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