4 Rounds: 10L/10R 35 lb KB Press 25 Push-Ups 25 Sit-Ups 25 Air Squats for form Time 29:45
Followed by:
1000 Meter easy Row: 6:57
3 Rounds: 15L/15R 35lb KB Rows 15 Left leg step ups on stairs 15 20lb Med Ball Shrugs 15 20lb Med Ball OH Press 15 10lb DB lateral raises Did not time, but moved quickly
This was my first day trying air squats, and I was able to get in 100 without any pain. It felt a little funny, but I guess that is to be expected. I will continue to add air squat reps, and if that goes well, then I will add the 20 lb MB, then 35 Lb KB, followed by the Oly bar, then slowly and progressively work back up on the plates.
I also ordered "The Stick" today, so I can work in some targeted self massage along with the roller. Check it out at wwww.thestick.com. I bought the "Sprinter" version to work on the legs.
If I feel good in the morning, then I may stop in to get some work on the pull-up bars.
This looked like fun, but made up a wod at Beagle Boy's house:
ReplyDeleteAMRAP 10:
5L, 5R walking lunge, 35lb d-bells overhead
5 burpees
5 Hand stand pushups
5 rnds, + 5,5,5, 2 HSPU's
surpisingly hard on the core.
Hammy Rehab WOD:
ReplyDelete4 Rounds:
10L/10R 35 lb KB Press
25 Push-Ups
25 Sit-Ups
25 Air Squats for form
Time 29:45
Followed by:
1000 Meter easy Row: 6:57
3 Rounds:
15L/15R 35lb KB Rows
15 Left leg step ups on stairs
15 20lb Med Ball Shrugs
15 20lb Med Ball OH Press
15 10lb DB lateral raises
Did not time, but moved quickly
Finished with:
1000 Meter easy Row: 6:02
Foam roller & light stretching
This was my first day trying air squats, and I was able to get in 100 without any pain. It felt a little funny, but I guess that is to be expected. I will continue to add air squat reps, and if that goes well, then I will add the 20 lb MB, then 35 Lb KB, followed by the Oly bar, then slowly and progressively work back up on the plates.
I also ordered "The Stick" today, so I can work in some targeted self massage along with the roller. Check it out at wwww.thestick.com. I bought the "Sprinter" version to work on the legs.
If I feel good in the morning, then I may stop in to get some work on the pull-up bars.