12/1/2014

Morning

Dreadmill 1/4 mile
kettle-bell swing, 12x
inverted bosu ball air squats, 10x
3 sloppy ass pistols on a box, each side

Dreadmill 1/4 mile
push up burpee with a jumping pull-up, 8x
empty O-bar good-mornings, 10x

Dreadmill 1/4 mile
empty O-bar overhead press, 12x
empty O-bar upright rows, 10x

Dreadmill 1/4 mile
kettle-bell swing, 12x
empty O-bar bent over rows, 10x

3 rounds
Cable crunches, 150lbs,  15x
Side planks, 20 seconds on a side

Farmers walk 45lb dumbbells, 50 feet
empty O-bar wrist curls

Noon

Yoga,

The loosening has begun, today was about ham-stings, no wait, hams and hips, but no, hams, hips and shoulders.  I did fine with the balance poses, but I've lost a lot of spine strength so poses like 5 pointed star were challenging.

Now I just have to sustain it.