Monday, 25 March 2013

RPT Phase 1 W/O C

Last week of deloading.  That I am working out deloaded is just as well because we've had yet another dump of snow this weekend and I spent several hours yesterday shovelling snow.  A tough gig! 

A short break next week will also see my training schedule broken up.  I will lose access to a gym but will improvise with bodyweight exercises.

Today's workout is planned as below.  It may well change depending upon how snowy things are:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
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. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

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