11/6/14
Warm-up: jump rope, Max pushups, goblet squat stretching, ab
rollouts, weighed sit-ups, KB fig.8 and catch 50 reps, 100 2-KB swings with
16kg., leg mobility work, Indian clubs.
Today’s training: 6 sets of 2-Kettlebell 20kg. cleans 5
reps, with shoulder retraction. Six sets of 2-dumbell 55 # cleans from the floor for 10 reps. No rest
between sets.
C2 rower; 10 sets of 30sec work, 30 sec low rate intervals.
Note: I time all my
workouts and rest periods, to maintain intensity. It adds extra pressure and
focus since I train mostly solo. If I set a rest segment to a routine, let’s
say on heavy squats, it’s to get the needed rest and recovery to maintain power
output. In my gym I have 4 clocks, stop watch and gym boss interval timer, so
there is always pressure to maintain pace of the training.
Ken
This mission is sacred.
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