#chineseplank — Public Fediverse posts

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon