Tuesday, 11 December 2012

531 Wk2 W/O1

Again I have missed the first workout of the week (my Sunday workout). Xmas socialising is taking a front seat. I miss the sprints and planches but am not going to sweat it.  I came short on the OACs last time, only managing one rep on the last set.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, floor touches + front/side/turning hanging kicks, back/tornado kicks + dragon sweep)
2. Pistols (3x60/55, 3x10/65, 6/3+x75/70)
3. OACs (3x60/55, 3x65, 1/3+x70)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

7. Chin ups (16/20) + '321'
A mixed bag. The first handstand was rubbish - not static at all. The second was barely adequate and the third was acceptable. The kicks were also mixed. The dragon sweep and tornado are getting there.

I've sacked the jumping back kick for the common or garden variety (a regular back kick). Pistols are ticking along. I'm not pushing them due to my daily horse-riding stance work.

I've plateaued on the OACs so am working the lock-off and negative phase of the last rep of the third set.  I  can bag one rep with grace and power, but then run out of gas for the second!

No comments: