The Justice Society of Earth 2. I always wanted to go to Bamfield.

Mutant Diet Phase 3 Day 53
I am a few minutes from riding home on the bike. Don’t say it too loudly, my legs might hear you.

The trip to the gym trying to do the mountain of homework I have is freaking daunting. I focused on kettle bells. But I warmed up with battle ropes and sadly the roller on my IT bands. Yeeeeeow.

Updated Routine

  1. Pendulums with blue kettle bell
  2. Kb swing now using RED for 15 reps x 3
  3. 1-arm Kb swing with yellow/purple, 15 reps x 2 each side
  4. Farmers carry – RED
  5. Sumo squat and bicep curl – Yellow, 15 reps x 2
  6. Kb jump jacks – blue x 10 (when foot is better)
  7. Burpees with Kb – Purple 10 reps x 2
  8. Squat and press – yellow, 10 x 2

If time now switch into Bulgarian bag (Red):

  1. Swing – upgraded to the grey bag
  2. Chop – this is pivoting on your back foot and bringing the bag up on one side – 10 on each side
  3. Squat and press
  4. Spin – green

TRX Rip Trainer: – form before speed

  1. Bat swing
    1. Pivot on back foot
    2. Underhand grip with power hand and overhand grip with the other
  2. Rowing / Punting
    • . A lunge position
    1. Keep the stick upright the whole time
    1. Bat swing facing forward
      • . Staggered stance, if power hand is R, L foot is forward
    1. Come up on toe when swinging forward
    2. 15 x per side

     

    1. Walk outs and push up – 10×2
    2. Ball slams – use 25lb black floor ball, 10 x 2
    3. Ball toss over shoulder – 25lb black floor ball, throw over 10x

    Deadlift Key Points:

    • Keep shoulders back
    • Engage core
    • Slight bend in knees, main bend from hips – should feel slight hamstring stretch at bottom
    • Stand straight at top and bring hips forward – squeeze glutes
    • Should not feel in low back – maybe slightly in the muscles

    Exercises:

    • With Red Kettle bell x 10 reps
    • In squat rack with 2x35lb plates for 8 reps