Saturday is #core day!
Warm-up:
4x
* 30" Hollow Hold
* 30" Side Plank
* 30" Rower Pikes
* 30" Pallof Presses
* 1' rest
AMRAP 10'
* 20 V-Ups
* 20 Weighted Deadbugs (15kg dumbbell)
* 20 Russian Twists (10kg plate)
* 20 Double Unders (ish... i suck at them)
Finished 3 rounds
#AMRAP 10'
* 8 Strict Leg Raises
* 15 Mountain Climbers
* 15 Hip Dips
* 10kcal Ski Erg or Row Erg
Finished 3 rounds and 43 reps (5kcal too short)
Today's #Workout
Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold
Lats for days: 6 rounds
- 4 single arm bent over DB row (17,5 kg!)
- 10 banded lat pull downs (35 kg band)
Triceps & core: 3 rounds
- 10 triceps roll back (4 kg)
- 10 pull overs (6 kg)
More core: tabata flutter kicks
Surprised myself with the DB rows with 17,5 kg (ok, low reps, but still), and the heavy band for the lat pull downs. This one killed my hands though, the grip is horrible.