Thursday Nov 22
TRAINING Triple Anti-KISS revisited WO 1C
all weights in kilograms
DYNAMIC STRETCHING
1 windmill x 10 each side
2 Frankenstein x 10 each side
3 torso stretching x 3
4 inch worm x 5
5 knee push up x 10
6 Russian twist w 3 kg medicin ball on Swiss ball x 7 each side
7 lateral lunge x10 each sie
8 walking lunge x 10 each side forwards + 5 each in reverse
9 prisoner squat x10
10 Swiss Swiss leg curl x10\
Mini BW complex:
11 renegade row 7kg x 8
12 db swing 7kg x 8
Phew that was more taxing than I’d thought, even though I didn’t jump like I normally do.
A1 pull ups w neutral grip
BWx3 – 3 - 3
Hard to do this with chest up
B1 deadlift off floor
WU 50x6
70x4-4-5-6
Wanted to do 4x4 but things were going easy enough in the 4th set that I went for 70x6.
C1 standing military press (in lieu of db press)
20x8-8-8
Just right
D1 Smith squat lunge
25 x 12-12-12
Phew this was again very taxing. I’ve cheated a bit by not going all the way down like I should have..
General: I was actually glad the workout was done by now.
WO-drink : water with Haribo gummi bears as a post-workout treat. Not a smart idea, next time I’ll go with IsoSpark again.. nearly cramped up (for lack of magnesium) and I felt to need more carbs than I normally do when I start on then during a workout.
Training statistics
Volume: 9815 (+2212)
# of sets: 23 (-3)- # of reps: 172 (+22) - avg reps/set :7,5 (+1,7) - kg/rep : 57,1 (+6,4)
|