Fast Forward - Great Tuesday Workout!

Fast forward to this week and Tuesday!

I had two great workouts last week that I put off to write ..and basically forget some off but will catchup soon!

Started out this week in great form -

Agility Warm Up
Stretch and Lounge walk with bar over head warm up & Front squats

12 pull-ups kipping style

3-or-4 sets x 10 reps  Lounge Walks  30 kg  (5 och each leg)

followed by 10 quick Front Squats 50 kg



3 sets of:

5 of High lift with bar  then 10 quick Dead lifts   (xx kg)
 
10 shoulder presses 10 kilos each dumbbells


3 x 30 seconds of Plankan (hit the board) in rings

Focus is to really get agility and base strength in shoulder, stomach and key area in top shape. We got thorough through each exercise and lifts maximizing my agility, flexibility and strength --which starts to give great results!

Strength and Determination

First session of 2013 @ Crossfit Nordic - January 2nd!

Great to be back at the Gym - I'm doin' the training a little different for the start of this year.
Focus will be to do intensive session of strength and agility. For cardio I will do bi-daily sprints and runs to get the heart pumping'. The left hand has not completely healed so we're still adapting exercises to the status.


Agility and warmup exercises

10 reps Raised bar agility

10x3 Raised bar 30kg - Lounge walk

15x3 Pullups Kippingstyle

3x
15 Kettlebell swings 24kg
10 Deadlift 24kg
10 Pushups on parallets