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opabinia(2' rope @2.5Hz, 1' rest) between first eleven sets (10x2' total)
windmill 5RL @16kg
windmill 2x5RL @24kg
military press 3x5RL @24 kg
hang clean 2x5RL @32kg
overhand pull-up 2x5
front squat 3x5 @32kg
push-up +25lb 4x8
abdominal vacuum 5x10s
The windmills weren't as nice as I'd like, but it's been a long time, and they'll come back. They're fantastic for stretching the hamstrings and glutes, as well as hardening the butt. The military presses were solid and satisfying, though the rope intervals made them more challenging. Those heavy hang cleans are a must, now that they feel safe again -- they're brilliant for the upper back and arms. Overhand pull-ups were hard, but easier than expected. Front squat, push-up, and vacuums were all good and solid.
windmill 5RL @16kg
windmill 2x5RL @24kg
military press 3x5RL @24 kg
hang clean 2x5RL @32kg
overhand pull-up 2x5
front squat 3x5 @32kg
push-up +25lb 4x8
abdominal vacuum 5x10s
The windmills weren't as nice as I'd like, but it's been a long time, and they'll come back. They're fantastic for stretching the hamstrings and glutes, as well as hardening the butt. The military presses were solid and satisfying, though the rope intervals made them more challenging. Those heavy hang cleans are a must, now that they feel safe again -- they're brilliant for the upper back and arms. Overhand pull-ups were hard, but easier than expected. Front squat, push-up, and vacuums were all good and solid.
