Today was a rehab day for me, I have DOMS so bad from my first strength session back I can hardly walk but this is a good thing.
I spent some time in the "Outlaw Cave" with the boys while they were training today, I'm not sure they like it when I come out, I stop the chitter chatter and get them to work, today I challenged them to some GHR's, GHR Ladders, banded Ab crunches with Elitefts resistance bands on GHR and some Kettlebell Swing Squats. They were tired and I may never be welcome out there again, that will be their loss.
W/U GHR's and Banded Ab Crunches
Lat Pull Downs x 20
Bench with PVC Pipe and 10 Lb Ankle Weights x 20 (working on ROM and tightness)
Tricep pushdowns close grip with bands x 20
Tricep pushdowns wide grip with bands x 20
Skull crushers x 20
Bent Over Rows 18 Lb Kettlebell x 20 each arm
Bicep Curls 18 Lb Kettlebell x 20
Shoulder Shrugs 26 Lb Kettlebell x 20
Tricep kickbacks 10 Lb Kettlebells x 20
Kettlebell Circuit 18 Lb Bell (keeping it light during rehab)
3 Min set with alternating swings, highpulls, cleans, swing squats
http://www.youtube.com/watch?v=nDnS7wEOdLo
Treadmill (I know I know who knew)
20 Min finisher
I was pleasantly surprised with the kettlebell circuit, first time trying heavier highpulls since surgery, it was a bit scary at first pull but felt ok, I have lots of work to do for sure. One day at a time, working on my ROM hard, trying to make sure I have that in place before I can train heavy and hard again.
#driven #livelearnpasson #strongher #teamelitefts
