Daily challenge completed - 529 reps
Long multi part workout today.
Part 1 - 90 reps
3 rounds of
3 pull ups
6 russian baby makers
9 overhead squat
12 sit ups
Part 2 - 69 reps
3 rounds of
10 kossack squats
10 waiter squats
Followed by 9 moderately heavy single reps of tempo front squat - 5 seconds descent, 2 seconds pause in the bottom, explosive ascent.
Part 3 - 270 reps
3 rounds of
20 weighted box step ups (20 inch box)
30 glute bridges
40 good mornings
Part 4 - 100 reps
2 round of
25 burpees
25 kettlebell swings
Cossack Squats are exactly the type of reps I should be doing. Thanks for the idea.
Daily challenge completed - 205 reps
First time doing barbell cycling in a while, that was fun for a change.
A: 30 reps
2 rounds
5 pull up
10 Push up
15 squats
B: 50 reps
2 rounds
Every 30 second for 5 rounds do 3 power snatch@60%
Rest 3 min
2 rounds
Every 30 seconds for 5 rounds do 2 clean and jerk@60%
(This part got pretty spicy even If the weights were low)
Part C: 125 reps
5 rounds for time
Row 400m (lets call this 10 reps)
15 overhead squat (95 lbs)
Yeah, they are great for doing some unilateral work on the legs, and also for stretching the non working leg. Hurts all the way from the groin to the knee, lol.