Back-off Strength / Core Training
Still didn’t feel up to pushing massive amounts of weights, so I took the Never Gymless approach. Did the following mini-circuits alternating between upper and lower body exercises and shooting for ‘quality sets,’ not going to failure:
- 4 x Circuit A
- Pullups - 20 wide grip, 15 rope, 8 side-to-side, 10 L-pullups
- Glute-Ham Raises - 5, 5, 5, 5
- 4 x Circuit B
- One Arm Pushups - 5, 4, 5, 4
- One-Legged Squats - 5, 4, 4, 4 (45lb)
- 4 x Circuit C
- Handstand Pushups - 8, 6, 7, 5
- Good Mornings - 20, 20, 20, 20 (12lb)
- 3 x Circuit D
- Bodyweight Tricep Extensions - 20, 12, 12
- Calf Raises - 20, 20, 20
Minimal rest (45-60 sec between exercises) since you’re alternating muscles worked here. A lot of these exercises worked the core too, so I decided to tack on some more core training at the end. I haven’t had a day of dedicated core training this week, but I’ve worked it out pretty consistently in kung fu class.
- Overhead Squat
- 10 x 45lb
- 8 x 65lb
- 5 x 85lb (PR)
- 10 x 45lb
