I arrived in Warsaw, Poland this morning. I haven't yet slept. I had my first practice as an Eagle, it went well, but my hamstring is a little jacked up. I hope it heals fast, I strained it last weekend doing sprints on the beach. I'm positive it had something to do with binge drinking the night before at my going away celebration. Enough of the bullshit.
I am going to post regular workouts for my peeps, but anyone is able to try them as well. I am not starting from the beginning of a cycle, but right where we left off when I departed the Beach. I will post regular videos of exercises and descriptions, but i have to wait til I get a gym for some of the exercises for that. Feel free to play along...
1. Muscle ups 5x3-5
-keep a deep false grip and trace your face with your thumb
-beginners skip this, or keep toes on floor
2a. bench press 8-6-4-2-2-2
2b. inverted row 4-6 x submax
3a. Handstand hold/elevated plank 4 x 60 seconds or max time, whatever comes first
3b. Farmers carry 4 x max distance, 1.5x bodyweight, or whatever you can handle.
AMRAP 10 minutes (as many rounds as possible)
- 6 toes to bar/leg lifts
- 8 box jumps 24" (or lower, or higher, whatev's)
- 10 swings (32/24/16kg)