Stretching, joint mobility, medicine ball tosses
Workout
3 rounds, 30s on / 30s off
-alternating ropes
-single-rope crossovers (2" rope)
3 rounds, 30s on / 30s off
-rower
-goblet thrusters
3 rounds, 30s on / 30s off
-medicine ball slams
-two hand swings
Finished with a 20 minute set of one arm ropes, alternating right/left every 30s
Results
Had to take about a week off to kick a cold, and it feels great to be back!! This was a good one to ease back into things a bit. I really liked the idea of coupling stations together and doing a few rounds between them.
I used a 16kg bell for the thrusters and a 24 for the swings. The big med ball wasn't there today, so we used the small one for the slams - 8lbs I think.
The 20 minute rope session is a nice finisher!
What's a goblet thruster? (are you sick of me asking questions yet? =)) Glad you took some time off to get better, that way you know you'll be 100%!
ReplyDeleteNot at all, keep the questions coming! "Goblet" anything typically means holding one bell with two hands in front of you at about chest level (any way that's comfortable). From that position, you can squat, lunge, press, etc. I used to call them "wall ball" thrusters, but now that I actually do wall balls, I thought THAT might get confusing :)
ReplyDeleteAside from just waiting til I was 100% again, I'm also a huge believer in the "if you're stick, stay the f home" philosophy...so I skipped the gym and worked from home wed-fri too - lots of quality couch time last week
Gotcha. Yes, that would have confused me.
ReplyDeleteI completely agree. That's why you get sick time. The world will function without you, so get healthy and then get back there!