#plankdrags — Public Fediverse posts

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

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

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

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