Woke up early and I don't know if I'll have time later to train so I wanted to get something in quick.
Plank: 90 seconds, rest 1 min.
Side Plank (Left): 60 seconds, rest 1 min.
Side Plank (Right): 60 seconds
5 minutes rest.
Half-Tabata of Pushups, 20s/10s, "sold out."*
1 min rest
Squat w/3kg Med Ball locked out forward x 25
1 min rest
Overhead 3kg Med Ball hold x 30 seconds.
* "Sold out" means I went full bore, I didn't try to pace for overall results but rather push as hard as possible.
More later if possible. KPj gave me some stretches and exercises to do so I can learn the Pistol one legged squat
and I want to get started immediately.
Warmup in my apartment and then:
Single Leg Arched Back Good Mornings
(w/plastic bar) - 3 x 10 per leg[/b], 1 minute rest (difficult to keep balance, only counted good reps done under control)
1 minute rest
(from a chair) - 3 x 10 per leg[/b], 1 minute rest
Rode to the gym, more warmups, took 5g of BCAA and then:
- 5 x 10kg
, 5 x 30kg
, 5 x 40kg
, 5 x 45kg
, 5 x 50kg
, 5 x 55kg
. 2 minute rest.
5 minute rest:
Chinup Ladder 1-10, 10-1, done one set on the minute every minute, took about 20 minutes. First 1-8 all kipping, 9-10 sets kipping last two jumping negatives, 10-5 jumping negatives, 4 kipping + jumping, 3-1 dead hang. As soon as I finished I jumped and did a 20-second slow negative.
Finished my workout drink (whey protein, Muscle Milk, glutamine, creatine) and went home.
Add: "Learn to do an unsupported pistol with each leg" to my goals.
Really want to work on my single-leg exercises and improve my balance. Also, my Push Press was still weak, a mix of relatively poor technique compared to my solid Standing Press and weak explosion from the hip. I end up using too little leg and too much triceps.