I was hoping to get into the crossfit gym on Monday - but i think i need some stuff to happen this week first.
1. I have a Doctors appointment on the 21st so i need to see how the old fracture is doing. I will have a lot more confidence knowing where the repair is.
2. Christmas + traveling around. this week is going to be a lot of work without getting back in the gym. Better safe then sorry at this point.
Ok ~ so one more week of training at home
Lets add some new movements
1. Single leg glute bridges
2.Reaching Single Leg dead lifts
3. Side lying clam
Workout A 12/19 to 12/25
3 rounds or 60 minutes
W - foam roller, pvc
1. pushups 30
2. one legged squats 20
3. reaching single leg lifts 30
4. slosh pipe thrusters 30
5. supermans 5 second hold 50
6. situps 50
7. standing kettle bell medley 10 minutes
8. one legged squats 20
9. push ups 30
10. leg ups 50
Workout B 12/19 to 12/25
3 rounds or 60 minutes
W. Foam Roller, PVC
1. arrowhead ups 30
2. Green ups 20
3. Glut bridge (? new movement)
4. Sit ups 50
5. Leg ups 50
6. Green ups 20
7. KB medley 10 minutes
8. reaching dead lifts
9. Green ups 10
10. Push ups 40
11. (bonus) KB curls - hand strength
12. (bonus) slosh pipe good mornings !!!
3 rounds or 60 minutes
W - foam roller, pvc
1. pushups 30
2. one legged squats 20
3. reaching single leg lifts 30
4. slosh pipe thrusters 30
5. supermans 5 second hold 50
6. situps 50
7. standing kettle bell medley 10 minutes
8. one legged squats 20
9. push ups 30
10. leg ups 50
Workout B 12/19 to 12/25
3 rounds or 60 minutes
W. Foam Roller, PVC
1. arrowhead ups 30
2. Green ups 20
3. Glut bridge (? new movement)
4. Sit ups 50
5. Leg ups 50
6. Green ups 20
7. KB medley 10 minutes
8. reaching dead lifts
9. Green ups 10
10. Push ups 40
11. (bonus) KB curls - hand strength
12. (bonus) slosh pipe good mornings !!!
