23 December 2008
Warm Up: 3x10 Trunk Rotations; 3x5 Arm Rotations; 3x5 Neck Rotations; 10,8,6 Squats/Push Ups; 7,5,3 Pull Ups
As Rx'd:
7 rds for time of 21,18,15,12,9,6,3 reps
35lb db swing
20lb ball slam
Modified:
7 rds for time of 21,18,15,12,9,6,3 reps
50 lb kb Swings
25 lb kb Power Swings
Total time: 15 minutes.
Calm Down: stretch. especially hammies and lower back.
I usually do this outside with a basketball type med ball, but it was too cold. I decided to try out the Power Swings I learned at the kb cert. Turned out to be very cool.
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