Monday, 4 March 2013

RPT Phase 4 W/O B

Phase four - and things feel good.  Left hip is occasionally stiff which I think might be down to DL work.  I will have to keep an eye on this.

Switching down to two 'iron' sessions a week is suiting me.  I feel less harried by the demands of a fitness program and the week generally feels less stressful; the sessions more productive.  There are other workouts in the week - a Lau Gar Kickboxing session splits to the two gym sessions, and there are other lighter martial arts and 'play' sessions with the kids sprinkled throughout the week.  There is even a spot of climbing.

The aim for today is to repeat the work of the last 'W/O B' session but to get that tenth rep on the third set (if not 12 reps)!  The general advice with chinning and pull-ups is not to go to failure.  With the pistols I will look at add a rep on to each set.

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

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (8x75, 10x72.5, 12x70)
2. OACs (8x45, 10x40, 12x35)

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

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