Today was a mix of various training modalities including some power work with med balls.
Warmup: Tabletop hamstring/hip rotators, ankle mobs, forearm wall slides, Swissball chest stretch, Swissball adductor/hip flexor mob, Indian clubs
Workout: Clubbell swings 2 x 25 @ 8 kg; Double KB RDL 2 x 6 @ 28 kg; Incline DB chest press 2 x 5 @ 70 lbs; Face pulls 2 x 12 @ 50 lbs; KB Goblet squat 2 x 6 @ 32 kg; 1 arm DB row 3 x 3 @ 95; Heel raises 2 x 10 @ 180; KB suitcase carries 2 x 70 yds. @ 32 kg.
Med ball circuit: Wall dribbles 2 x 15 sec. @ 4 lbs., Chest pass 2 x 12 @ 6 lbs., Alt. Hip Toss 2 x 12 @ 6 lbs; Soccer throw 2 x 8 @ 6 lbs. Emphasis was on speed-strength today.
Comments: Good session, felt strong. Less than two weeks until the last session in the 40 in 40 program. Today was the 31st day!
Train hard and train smart!
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