Monday, 11 February 2013

RPT Phase 2 W/O B

My upper back is not quite recovered from DLs last Friday.  Today should be sprinting and MUs but the poor weather means that I will head indoor for some pistols and OAC work.

I am keeping with the same weights and will look to push reps by +1 to +2.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (8/6x70, 10/8x65, 12/10x60)
2. OACs (8/6x40, 10/8x35, 12/10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

A well-pitched workout. I am still ramping up a bit - definitely NOT all out just yet.  The skill work - and dragon sweep in particular, was not so good but then it was cold and wet so motivation was particularly high.  The handstand was reasonable and some of the kick variations went well.

Back indoors I could have done more on the pistols but will look to drop reps and bump weight.  The OACs were suitably taxing, causing me to pull a bit harder on the last rep of each set.

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