Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 9 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 DB deadbugs (6 kg)
- 10 KB taters (10 kg)
- 3 rounds
- 20 Glute bridges step marches
- 20 banded plank steps
- 8 m banded lateral walk e/s

Low bar backsquats #LowBarBacksquat :
- Warm up: 5x 35 kg, 5x 45 kg
- Work: 5 rounds
- 5x 50 kg (that's 5 kg more than last time)
- 2-3 min rest

Grip & Core: 3 rounds
- 200 m farmer's carry (2x 20kg KB - up from 16 kg last time, managed it in 80 - 60 - 60 m stretches) #FarmersCarry
- 8 Suitcase deadlift e/s (20 kg - up from 16 kg) #SuitcaseDeadlift
- 3 Turkish get ups e/s (6 kg) #TurkishGetUp

Cool down
- Forearm smash (hulk smash!)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 8 - day 1

Warm up:
- 6 min erg bike
- 3 rounds
- 3 ATG split squats 3" pause e/s
- 20" adductor plank e/s
- 20 deadbugs
- 2 rounds
- 10 KB taters (10 kg)
- 10 air squats (ass to grass, baby)

RNT split squat: 5 rounds
- 7 RNT split squats e/s ( 8 kg - 8 kg - 9 kg - 9 kg - 10 kg)
- 2 min rest
This is a new best, 2x 10 kg DB for the RNT split squat

Core: 5 rounds
- 3 Turkish get ups e/s (6 kg - 7 kg - 8 kg - 8 kg - 8 kg)
- Rest as needed
A new best too here, 8 kg KB for the Turkish get ups

Ankle rehab: 2 rounds
- 15 tibialis anterior raises e/s (4 kg kb)

Cool down
- 2 min couch stretch e/s -> 2 min reclined thunderbolt
- 3 mins legs up the wall
- 35" dead hang

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #RNTSplitSquat #TurkishGetUp