workout log 6/29-7/6 · Kettlebell Warriors

workout log 6/29-7/6

Mon:

bulgarian bag 10+10 spins, 15 rows, 5x clean+snatch, 5 min jumping rope

trx rows, face pulls, triceps, light resistance band work, cow-dog poses 1 min focused on breathing,

cardio session:10 pushups, jumping rope 1 min, 10 slow squats, jumping rope 1 min, 10 pushups, jumping rope 10 min, bulgarian bag spins 10+10, 10 rows, 3 clean, 3 snatch, 10 shoulder to shoulder, 10x seoi-nage, bearhug hold

Tue: rest

Wed: rings pushups, elevated one handed pushups (focus on keeping maximal tension)

Thur:

3x[2ea burpee to clean and press to 1 min jump rope]

Fri:

elbow and arm rehab exercises, light rb triceps work 2 rnds, cow to downward dog pose, focused on breathing 2 min, plank 1 min, kneeling ab wheel 2 rnds, 2x20 bulgarian bag rows, 30x mountain climbers,

evening: 15 min non stop (5 min jumping rope, bulgarian bag- 10+10 shoulder to shoulder, 10+10 spins,10 cleans, 10 rows, 10 side snatches, 10 elbow sit -through, 10 croc roll to standup, 5 min jumping rope)

Sat:

warmup (25 wall pushups, 20 assisted half squats), 3x3ea elevated one hand pushups, 3x1ea box pistol squat, 2x10 heavy rb deadlifts, 2x1min wrist plank

Sun:

rings pushups and rows 3 rnds each, shoulder + elbows warmup, circles etc

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workout log 6/29-7/6