upper body
Tuesday Jan 2
AD 25 mins and stretch.
Weds - rest. Worked a 25 hour shift Tuesday from 9am to Weds at 10am. Back to work Weds overnight and Thurs overnight. Training will be limited. Weds night did about 25 mins stretching lower body.
Thursday- did total body with weights and the high knees. This was with about 4 hours sleep weds during day and 4 hours thursday during day. Hotel workout with 30# db the biggest I had. Obviously felt quite a bit fatigued.
[Day 3]
3 rounds, 60s bw sets; 5min bw rounds
60sec tight high knees
40sec tight high knees
20sec tight high knees
+
3 x45s arm drill, 2min rest
-chin to pocket, elbows 80-90 deg, move at shoulder... hold core tight
A1. 1 arm db incline press 30# x 15. 3 sets
A2. elevated reverse lunges with step up with 30#/h x 5 reps x 3 sets.
B1. wide pull ups x 10 reps x 3 sets.
B2. 1 leg 2 arm DB RDL. 3 sets x 8 rep with 30#/h
C1. one leg glute bridge x 25 reps x 2 sets.
Friday - rest, sleep, travel
Saturday.
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