Sesssion 9
Banded glute march with bear hug hold x 60 steps, rest 2 min x 4 sets
Did this with a100lb ball
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Banded high rows from straight leg seated x 25-30 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
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1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 4 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press
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Banded high rows from straight leg seated x 25-30 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
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1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 4 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press
I moved up to a 36lbkb this week and got less reps but a better burn. I focused on keeping elbows in not engaging the lats
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For time
50 walking lunges
20 burpees
50 walking lunges
20 burpees
This took 4:21. This was awful 50 lunges is harder then it sounds.
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Deep diaphragmatic breaths from supine with feet elevated, 30 reps x 2 sets, rest 1 min
TFlapTTT 