Today was screwed up. I did my warm up yesterday and the main lifts today. The gym was so busy I waited for 30 minutes yesterday to get a bar, then left in disgust. Also... didnt really feel like working out.
side lying windmills (10 each side)
Bird dogs x 20 (each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Bird dogs x 10 (each held for a 5 count)
Hydrants x 10 (each held for a 5 count)
Shoulder mobility drills
third world squat (60 seconds x 2)
So that was all done yesterday, then today I did this
MMA Misery (WITH the BO row, decided I'd give it a try again). adding one more exercise makes it much harder. I like
6 x 4 45 second rest. There was no way I was going to be able to hold onto the bar for the 5th set. Woo.
First week of my annual "Progressive Pulls" cycle. I usually do it around Feb/March timeframe. Each exercise is performed for two sets of 9 reps.
Romanian Dead lift
135 (too easy)
finished up with diamond pushups. How come these are so much harder than regular width ones? even one leg or feet elevated ones. I'm just sort of discovering these, enjoying the challenge.
12 (couldn't get 13)
ended with 15 normal pushups and they were a breeze.
Cool down: usual.