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Kettlebell Double Clean & Press 5x5r (25)(2x24kg) O4M (20min) Building up to 10x5r (50) O2M (20min)
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Kettlebell Double Clean & Press 10x3r (30)(2x24kg) O2M (20min) Chins 5x2/3/5r (50) OTM (15m)
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AM Yoga, deadhangs, wall handstands and shield casts... PM Iron Cardio (Light Day) Clean, Press, Squat Snatch 10x1 of each O2M (20m)
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AM Yoga, dead hangs, wall handstands. Shield Cast - 5x20r (100) 2x15lb PM Kettlebell Clean and Press 10x3r (30) O2M (20m) 2x24k
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Last night... Iron Cardio: Clean, Press, Squat and Snatch Complex (left and right) 17 rounds in 20 minutes (24k) Loaded Carry - 2x60s (32k), 1x30s (2x32k) Ab Wheel - 1x10r This morning... Yoga (10m) Dead hang - 2x30s Wall handstand - 2x30s Deep squat - 2x30s Dbl shield casts - 5x10r (2x15lb)
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This morning... Yoga (10m) Dead hang - 2x30s Wall handstand - 2x30s Deep squat - 2x30s Dbl shield casts - 5x20r (2x15lb)
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That is pretty cool...
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Height, age, male/female, activity level? More info is needed...
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I wouldn't give it a second thought. Just get back on track...
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1 cup 4% cottage cheese, 2 cups all bran cereal and one sliced banana...
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Kettlebell Swings... 20x10r (24k) OTM (20m)
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Patience...
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This is the inherent issue with your question. You have to accept that it's a marathon, not a sprint...
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Gamma cast - 50 reps x 15lb Single arm shield cast - 100 reps (sum both sides) x 15lb
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Shield cast 1 hand, 15lb 50 per side 2 hand, 15lb 50
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Been messing around with steel clubs. So much fun...
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Yoga and mobility work...
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This is a very good point...
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Makes sense. You don't need to deadlift to keep hinge movements in the program...
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Easing back in post surgery with mobility work...
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Yoga...
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Thank you! I am slowly becoming the bionic man... lol
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Recovering from 2nd cochlear implant surgery so it's easy going for the next 3 weeks...
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6-7 am: Mobility/Flexibility Yoga Strength Hang Squat Handstand 2x30s 2-3 pm: Strength ABC - 10x2-1-3r (20-10-30)(2x24k) *2 cleans, 1 press and 3 squats... Chin - 10x2r (20) Carry - 2x60s (32k) Wheel - 1x10
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Mobility today... am Yoga pm Get ups with a 16 and 24k bell (not at the same time...) 10 minutes continuous...
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Strength train to build and preserve muscle, cardio for cardiovascular system, energy deficit (diet) for fat loss if fat loss is your goal.
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Cereal and or fruit...
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am Yoga pm Kettlebell Clean and Press - 5x1/1-2/2-3/3-4/4-5/5 (75L75R)(16k) Chin - 5x5 Squat - 5x5
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am Strength/Mobility/Flexibility Squat Fold Up/Down Handstand Hang 3-5x10-30s HSPU - 3x3 (3-3-2) pm Strength Press - 1x123r (6)(24k) Chin - 1x6r (6) Snatch - 1x123r (6)(24k) Squat -1x123r (6)(32k) 3-5 Rounds Carry - 2x60s (32k) Wheel - 1x10
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6-7 am: Strength/Mobility/Flexibility Squat Fold Up/Down Handstand Hang 3-5x10-30s 2-3 pm: Strength Press H 4x123x24k (24L24R) Snatch L 20x5/5x16k (100L100R) Chins - 2x5 (10) Wheel - 1x10 Carry - 2x30-60x32k
