Post Chrimbles strength day

The Christmas festivities are drawing to a close so I grabbed an opportunity to get back on the workout saddle.

I kept up a bit of activity over the break by knocking out sets of partial pistol squats and arm assisted one arm push ups here and there. I carried on both exercises into this workout and will continue to do so in the new year. I really want a full range pistol and one arm push up by the end of 2011.

To perform an arm assisted one arm push up you set up for a one armer with the other arm back and out by about 45 degrees. The second arm is mostly for balance and some assistance, the idea is to use it less and less over time until the one arm push up is yours.

Joint mobility warm up

HS practice – 5mins

Partial pistols (4kg counter weight) – 3 x 5R/5L

Arm assisted one arm push ups – 4 x 2R/2L

Pull up ladders – 2 x 1,2,3,4
Chin up ladder – 1,2,3,4

8kg plate curl – 2 x 5R/5L, 5R/4L

Assisted GHR – 3,4,3
In rests: powergrip 200 – 2 x 3R/3L, PG250 – 10secR/10secL

Back bridge – 3 x 20sec

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