Today's training

1a. Power push up, 4 sets of 5 reps with all 3 bands attached

                            
  b. Towel pull ups 4 sets of 5 reps
  c. Goblet squats w/ 53 lbs kettlebell 4 sets of 5 reps

I use these exercises to work qualities that my main training sessions miss. The key is to work hard enough to promote strength but not so hard that it breaks me down. This way I do not need as much recovery time and can keep certain ranges of motion strong with out hindering  my main lifts. My main strength goals are to increase my weighted pull up, barbell military press, and deadlift. I address these goals every Monday and Thursday. During the rest of the week I work on conditioning and ranges of motion not covered by my main lifts.


2. Kettlebell swings+ jump rope w/ 53lbs kettlebell
 
-15 left hand swings, 75 jump rope skips, 10 right hand swings, 75 skips, 5 left hand swings, 75 skips, rest 60 seconds. Repeat, this time starting with the right hand.  Completed 4 rounds.


I pushed hard today on the swings and jump rope combo. It felt good, I think my work capacity has improved in the last few months.