Workout Fri 27th Feb
Warm
Mobility drills
Bench light/tech/work up
Main
Bench 140kg 3x2 (5min r/p)
KB sequence
16kg kb
Left arm
1 TGU to standing position
1 windmill
1 f/sq
1 press
1 TGU to ground position
repeat on right
24kg kb swings 30 reps
1 TGU to standing position
1 OH Sq
1 F/sq
1 press
1 OH sq
1 TGU to ground position
repeat on right
24kg KB swings 30 reps
Repeat all of above sequences/swings using 24kg KB
3 rounds of
Pull ups -2 sec hang, chest to bar for reps
KB arm bar 30 sec each side 16kg
Stretch
Going a bit off plan for the next few days, travelling about getting ready for relocation stuff. May get something done on the sat/sun will have to see what happens, mon and tues will be all mma stuff. Should be back to the main plan for friday.