This is not a normal week – and my workouts will reflect the fact. I know that Saturday I’ll be taking a 2 hour KettleBell workshop which is going to put demands on my body-especially my shoulder. So I am already intending to limit weight work on Friday and Thursday. Which means Wednesday is a weight workout. Tuesday, I’ve got a follow up with surgeon on shoulder, then lunch and movie so THAT’S a body weight day. Monday is the worst day to hit the gym, so THAT’S a body weight day. Sunday is weights.
So this week, only 3 weight days: Sunday, Weds., Sat. And 3 bodyweight days: Mon., Tues., Thurs.
Core/stability warm up: Plank -1 min., bridge with leg extension, 1 min., bridge with knees in and out, 25 reps., bird dogs, 15 reps./side. Repeat 2x.
Set 2:Incline Bench: 20#DB/skullcrushers 12 reps. 1 min. rest. 3x. Standing one legged cable row -50#/lat pull-50# 15 reps., 1 min. rest 3x.
Set 3:Wall squats, 10#dbs/ stairs 2@a time. 1 min. rest 3x.
Monday, Tuesday, Thursday Stability Workout:
Plank (1 min); Bridge/leg extension (1 min); Bridge/knees in and out (1 min); Bridge with heel/toe (1 min); BirdDogs x 20; YTWI x 20. 2times.
Ball Wall Squats/legs out; Ball Wall Squats/legs in; Foot Pushes 3 direction; Step Up to Press. 15 each (side). Repeat.
Friday: Full Day Rest.
Saturday: KettleBell Fundementals at BodyTribe in Sacremento. Where I finally get to meet my internet pal and BodyTribe owner, Chip Conrad!