16kg Gobblett squat w/ curl 5
Arm Bar w/ rotations
Lateral/cossack/crawling lizard complex 5each breathing techniques
2 rounds
18lb med ball v-up 20
Down dog walkouts to hold 2-3 seconds, walk hands back to push up position, pushup back to down dogg. I am going to name these, " walk abouts"
Walk Abouts 6 no rest
1 leg down dive bomber push up and back following same pattern 5 switch legs 5.
Prone infant back ext 30
24kg Get-up 2/2
2 rounds
16kg Piston 1/1x3
24kg Military press 5r/5l - Pull-up 5 slow with dead hang shoulders engaged at bottom.
Jump rope 50
5 rounds
24kg snatch 5r/5l :30 rest
3 rounds
Total workout time 46 min
First workout back after 5 days of sore throat, chest cold, green mucus and all that comes with it.
All I can say is that my diet is off just a bit. Actually I know my sleep is the biggest culprit of all especially playing with a high volume day which today I did maybe a 1/4 of what was scheduled. Medium day ladders with the 32kg and 36kg singles on heavy day.
"He Who Knows How to Rest Knows How to Train"
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