12/16 training

Back-off week.  Every 4th week I reduce volume/intensity and practice some different stuff.  Today it was chains on the Military Presses and Pushups on the Swiss Ball.

Double Military Press   
8kg x 5 x 2 sets
12kg x 5 x 2 sets
16kg x 5 x 2 sets

Single Military Press
18kg x 3 reps with 8 lbs of chain followed immediately 3 w/o chain x 2 sets each side
24kg x 3 reps with 8 lbs of chain followed immediately by 3 reps w/o chain - 3 sets each side

2-hand swings
20 casual sets of 7 reps with no time constraints, using mostly the 32, 36, 40 and 5 sets with the new 44kg bell.

Swiss Ball pushups
5,5,5,4,3 reps

Post by Yogi Steve Hkc.