122410_Fri
122310_Thu
122210_Wed
1. Nerve Glides
2. I phase with dominant eye (right) covered
3.Visual work (push up, circle, saccade)
4. Workout
Pistol (with pole support) 5/5 reps x 5 sets
Double deadlifts (swing stance) (24 kg x 2) 10 reps x 3 sets
Double swing (16 x 2) 10 reps x 3 sets
Double swing (24 x 2) 10 reps x 10 sets
Practice of double high pull, double snatch using 16 kg x 2
Pull up 5 reps + Calf raises 10-10-10 reps (5 rounds)
122110_Tue
122010_Mon
121710_Fri
121910_Sun
121610_Thu
1.Nerve Glides
2. I phase
3. KB
Suitcase deadlifts (32) 5/5 reps x 3 sets
One arm deadlifts (32) 5/5 reps x 3 sets
Goblet SQ (32) 5 reps x 3 sets
1H Swing (32) 15/15 reps x 5 sets, 15/10 reps x 1 set
Windmill (16) 5/5 reps x 1 set
Windmill (24) 5/5 reps x 3 sets
Pull ups 5 reps x 5 sets
Calf raises 10-10-10 reps (3 kinds of directions of foot) x 3 sets
121510_Wed
121310_Mon
121210_Sun
121410_Tue
1.Nerve Glides
2. I phase
3. KB
Suitcase deadlifts (32) 5/5 reps x 3 sets
One arm deadlifts (32) 5/5 reps x 3 sets
Goblet SQ (32) 5 reps x 3 sets
1H Swing (32) 15/15 reps x 5 sets