This morning I started to do a CLASS STYLE workout. Dave took the classes Jim had been doing and further defined them for me. It was a lot more fun than just doing a circuit of a couple of exercises. Also, I did this in the fitness room where I had plenty of room to move around and do walks. Only one person came into the room for the entire time I was there so it’s like a private gym with everything I need.
TUESDAY – CLASS STYLE
Activation
Stiff Leg Deadlift Reach X5 each
Egyptians X3
Alternating Belly Slaps X20
Med Ball Lunge & Twist X5 each
Pink Panther Hip Open X5 each
Walks
Lateral Band with KB Behind Head (16KG)
2 KB Alternating Press (16KG and 20KG)
Rack (2 20 KG)
Farmer (2 20KG)
Lift Practice
Sling Shots (2 sets x 10ea) 20KG
Triceps Extensions with Towel (2 sets x10) 16KG
*Snatch/Windmill (2 sets x 5 ea) (16KG)
2 Hand Swing Jumps (2 times length of floor) 20KG
TGU/Floor Press (2×5 ea) 16KG
EDT
10 minutes
Clean, Squat, Press – 5 reps each side = 1 set (16KG)
2 minute rest
5 minutes
Swing/Snatch – 5 reps each side = 1 set (16KG)
Core
McGill Crunches (16KG)
Sideups (16KG)
Planks
Also did my shoulder flyes and elbow exercises and stretching.
I used a 16KG for my windmills which was a big mistake. That started my back hurting that really impacted my workout. I pushed through the EDT however, I did not do as good as I could have. With the back hurting it really drained my energy.
*I have learned my lesson. I simply cannot do windmills with weight, at least at this point. It’s not worth the problems it causes.