Bodyweight - 235
Dynamic Shrugs -
135 x 5,5
225 x 5,5
315 x 3,3
405 x 3,3
500 x 3,3,3
Shrugs - 500 x 5, 585 x 5
Dynamic Shrugs -
405 x 5,5
Neck Crunches - 45 x 20,20,20
Ab Wheel - 3 sets of 10
1 Legged Calf - 3 sets of 20
Notes - With the dynamic shrugs, you can't go as heavy as normal shrugs if you do them right with a good ROM. I really dip down to the knees then explode as hard up as I can. 500 didn't move as fast as I wanted so I will stay there until next week and see if the speed improves.
Felt great tonight. The time off was good for me.
Maybe this is one for the QandA but I cant hold back: The steady state in the morning, is that a light jog (or run actually) or a brisk walk?
ReplyDeleteBrisk walk.
ReplyDelete