Strength day – bodyweight and clubs

I kept to similar format to last week for tonight’s workout. Lots of bridging, glute work and upper body pulling. All good.

I’m still greasing the groove with one arm push up variations so didn’t include any additional pushing exercises. Last week, I played with the idea of adding in HeSPU but it’s unnecessary. I do plenty of overhead pressing/push press/jerking with kettlebells.

The workout:

Joint mobility warm up

Ring assisted pistols – 3 x 5R/5L
(prone cobra, 1kg – 3 x 10)

Ring routine (pulling*) – 1,1
(fire hydrant – 2 x 10R/10L)

Straight bridge – 10,10,10
Ring row – 8,6,6

Weighted one leg glute bridge, 16kg – 2 x 8R/8L

8kg PC shield cast/shoulder cast – 3 x 10R/10L (each exercise)

Back bridge – 2 x 30sec

* L pull up, inverted hang, back lever, german hang, front lever, L pull up

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