Friday-Tuesday: Prolonged Rest / Ideas

Friday - forced rest day for travel.

None of this ever happened:

Saturday - sprint it out with some interval work and maybe some hard core GPP circuits over at Huntington HS track

Sunday - see about checking out the new Crossfit gym that just opened close to mom's house in Huntington. If it's available for general use, get the squats in (5 x 5 x 200). But also look into possible class/training session.

Monday - get whatever workout you can in where ever possible... might be tough, but Tuesday will be another rest day b/c of golf and/or travel.


When back in DC...

Idea for circuit session -- top to bottom, with 50lb DB:

• One-armed DB Press x 5/side
• DB Snatch x 5/side
  
• One-armed DB Swing x 5/side
• DB Row x 5/side
• 10 Push-ups
  

Repeat 5x. It might be interesting to try this doing all sets one side at a time -- whole circuit with left hand, then whole circuit with right hand... it will really beat up the side but each side will have equal time for recovery (which might be too much recovery time)

Do more with medicine ball -- lots to choose from:

• lying russian twists on swiss/exercise ball
• chest pass (hard) against wall
• side/twist throws against wall
• slams
• every sort of back extension and sit-up variation
• underhand high toss behind head (can do in open gymnasium I think)
• wall ball
• one-arm push throws (wall)
• different one-arm throws and stuff