friday shoulder smash

a. chinups ; rest 2 mins b/tw sets

3,2,1 3,2,1

 

3 x 10kg

2 x 11.25

1 x 11.25 + 0.5

3x 11.25 + 0.5 + 0.5 – did 1 rep

2 x 11.25 + 0.5

1 x 1.25 x 2 – happy with this one

 

b1. dips ; 1-3 reps . rest 1 min

b2. muscle snatch ; 4 reps , rest 2 mins , 3 – 5 reps

 

notes

 

started out with empty bar and went up to 40kg. this was good. my dips are great.

 

c. in no order

 

400 m bear crawl

20 wall walks

3 mins paraleets

20 oh ball throws

 

i did the ball toss first and the last one was hairy. then i did the wall walks, these were quick and kept moving. the bear crawls sucked big time. and the paraletts were ok. last time i did these i couldn’t hold for like 10 secs but now it has improved heaps.

 

 

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