Dryland Mania, Tuesday, Oct. 13
by, October 13th, 2009 at 03:58 PM (1964 Views)
My upper back was still sore from my Monday workout, so I decided to do mostly plyos, bodyweight work and some core work.
bicycles, 2 x 50
long arm crunches, 2 x 50
cable twists w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
hanging reverse crunches w/10 lb weight at feet, 3 x 10
front lunges w/25 lb DBs, 3 x 15
alternating side lunges, 3 x 25
chins ups, 2 x 10
rack chins/pulls, 3 x 15
squats w/overhead shoulder press w/25 lb DBs, 3 x 10 (much harder when you're not pressing fast and using some momentum from the squat)
knee tuck jumps, 3 x 10
box jacks w/med ball, 3 x 15
clap push ups, 3 x 10
prone scapular scrunches, 2 x 25
scapular wall slides, 2 x 25
internal and external rotators, 10 x 2 x 15 each side
3 position arm extentsions, 3 x 2 x 15
10 minutes of stretching
My usual pool was closed b/c of yet another kid accident. My gym pool is closed while they clean and put the bubble up. So, I did 20 minutes on the ellipse and 20 minutes on the bike.
We'll see how the shoulders hold out after the clap push ups. I put my hands on a mat to sort of cushion the load.
I really prefer rack chins to pull ups. They hurt my wrists less. Jazz and I were speculating that this is perhaps due to it being more of an isolation exercise with not as much of the lower body involved.
Q and I were discussing overhead squats on the thread from my Sunday workout. I'm thinking of adding them, as they are a compound exercise that really hits the core.
This article says you shouldn't start with the bar, but I was thinking I am sufficiently strong/flexible enough to try the bar?
Definitely hitting the pool tomorrow!
Saw the most recent clip of Natalie Coughlin on FB from Dancing with the Stars:
[ame="http://www.youtube.com/watch?v=6u9atC0z1kc&feature=player_embedded"]YouTube - Week 4 - Natalie Coughlin - Dancing With The Stars[/ame]
Like the mermaid-like costume! She looks in fantastic shape from all the running she's been doing.
I also saw that Brendan Hansen started a blog today: