I knew john would be late so I did some recovery and ab work first.
Stir the pots
3 x 10
turkish get ups
3 sets of 10 with 20lb kettle bell. These are cool.
foam roll on legs, hips, and glutes
2 sets of 10 passes each leg
stretch quads, glutes, and hams
john arrived. He was only 15 minutes late. That's a record for him.
I decided today to do every thing slow and with a good contraction.
Hammer row
5 sets of 10
Wide grip lat pull downs
5 sets of 10
reverse peck deck
5 sets of 10
curl machine
5 sets of 10
pauloff holds
3 sets of 10 seconds each side.
Done
I was pumped up after this. I went home and took we went to the 7 year olds district championship for swimming. SHe hit PRs in all of her strokes. Very proud of her. She didn't win any races but she tried her best.
