Wk9: Super 8s Lower Strength

This morning I was up early and at the gym for 6:30am. I’m getting quite good at getting up and out and over to the Emerites Arena (around 3 miles away) for opening time. 😀

Here’s what I did:

5 minute plyo warm up:
8 exercises: 30 secs work: 6 secs rest.
Vertical jumps
Squat jumps
High knee sprints
Ski jumps
Hurdle jumps
Suicide dips
Long jumps
Side lunge touches

Sledgehammer: 18kg dumbbell
8,7,6,5,4
Vertical jumps between each set.

Squat: 2x16kg kettlebell
8,7,6,5,8
Squat Jumps between each set.

Sledgehammer x10: 16kg

Clean and Press: 16kg dumbbell (singles)
8,7,6,5,4
High knee sprints between each set.

Sledgehammer x10: 18kg

Deadlift: 2x18kg dumbbells
8,7,6,5,8
Press ups between each set.

Sledgehammer x10: 16kg

Bent over row: 2x12kg
12,12,12

51 minutes in total. I worked hard and can feel it tonight, but it’s not too bad. 🙂 I can still walk ok.

A good wee morning workout. 2.5 on the Garmin Training Effect score. 🙂

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