This was possibly one of the best training days I've ever had. The Der Hof workout was so much fun and I think one of the best pairings for strength and conditioning in my opinion.
A.M.
30min Yoga
Early P.M.
Gip training
DER HOF
Gymnastic Skills training
Assist. Muscle up w/negative x6
Back Lever 6x10sec
L-Sit 4x10sec (emphasis on raising the lower body)
3x
Exploding pullups x4/P-Bar Walk
3x8(4r/l)Alternating 1arm Deadhang
Conditioning
Band Sprint 2x5
16kg KB Swing x10 w/band sprint x5
2x
24kg KB Swing x12 w/band sprint x5
2x
24kg KB swing x10 w/band Bear Crawl x5
I have my PT test at work Monday for CERT. Test is 1mile run then in full gear w/gas mask run a obstical course. Last year was alot slower than normal due to a miscalculation of training on my part. This workout today was what I wanted and should yeild me better results.
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