Warm Up: 5 minute row; Eric Cressey, Train Overhead exercises; 10 Yoga Push Ups
A1. (12 Kg) Kettlebell Rack RFESS in rack position; 6-8/leg x4 - VIDEO
A2. (10 lb) Dumbbell Seated External Rotations; 6-8/arm x4 - VIDEO
B1. Single Arm (8 Kg) Kettlebell Bottom's Up Carry; 20 meters per arm x3 - VIDEO
B2. (20 lb) Dumbbell 3 Point Row; 6-8/arm x3 - VIDEO
C. Dead Bugs; 10x3 sets - VIDEO
15 minute jog
Everything felt great today! The hardest movement on my shoulder was the Dumbbell Seated External Rotations, especially on the way in, but it didn't cause too much pain. The bottoms up kb carry was difficult on my wrists and grip, but it didn't hurt anywhere. I am feeling pretty good considering four days in Vegas and not getting in a single work out since Thursday!
A1. (12 Kg) Kettlebell Rack RFESS in rack position; 6-8/leg x4 - VIDEO
A2. (10 lb) Dumbbell Seated External Rotations; 6-8/arm x4 - VIDEO
B1. Single Arm (8 Kg) Kettlebell Bottom's Up Carry; 20 meters per arm x3 - VIDEO
B2. (20 lb) Dumbbell 3 Point Row; 6-8/arm x3 - VIDEO
C. Dead Bugs; 10x3 sets - VIDEO
15 minute jog
Everything felt great today! The hardest movement on my shoulder was the Dumbbell Seated External Rotations, especially on the way in, but it didn't cause too much pain. The bottoms up kb carry was difficult on my wrists and grip, but it didn't hurt anywhere. I am feeling pretty good considering four days in Vegas and not getting in a single work out since Thursday!
