8 AM - Core;
L-sit x4: 30, 25, 25, 23 seconds
6 x 3 rollouts to wall
3x [20 pump twists * , 20 supermans, 10 band side bends each side] - 1m 30s between circuits (* Russian twists with a manky old pump handle I have that weighs 8kg)
20 side crunches each side, cos I felt like it and had time
6 PM - Strength (explosive emphasis)
3x [2 4 6 4 2] pull-ups, trying to do them as explosively as possible... for what that's worth.
30 secs between sets, 2m between pyramids. (Would like some advice here. Seems like I'm not approaching this quite right. Max is 13, so 6 is pretty low I think. Thing is I do
feel the 3rd set of 6... this whole pyramid thing also takes bloody ages!)
on to the main bit;
4x [10 plyometric pushups, 4x12 knee tucks] (working on behind back plyos. Last set was best, no stopping, hands touched behind the back on every rep and there were even a couple of weakly-audible claps in there :) )
4x [12 explosive high band pulls, 12 lunge jumps]
4x [20 power overs, 20 lateral jumps over the flower pot (no med ball :D ) ] (all reps for both exercises as fast as bloody possible)
To finish - 4x10 20kg sandbag clean and press.
Bought a bag of sand ready to make a proper sandbag and thought I'd try it out. Good fun, hard work but very manageable. Will buy another bag and the rest of the materials this week.
No music today as I was outside in my garden, but I did have Miles Davis' 'Madness' on the mental jukebox.