94.5kg, 25–30 mins.
Medicine pill drills:
Overhead toss 12, 12, 20
[Two hand press, see]
Bent water bucket 24, 24, 30
[Shovel the pill up side to side; very good for biceps]
Bent high shovel 12, 12, 15 left & right
[Hoist the pill up high to one side with a mini squat bringing back down]
Sack toss-flip between legs 12, 12, 15
[Start in hiked position, rise up and toss-flip the pill to catch and return down]
Toss from hand to hand 12, 12
[Toss it, great for biceps!]
One-hand press 12, 12, 15 left & right
[Stabilize with the opposing hand on the way down and press evenly up]
Goblet toss-catch 12, 15, 20
[Toss the pill upwards like a baby and catch it at quasi-terminal velocity, with a semi-squat]
Hula hoop 30 sec. x 3
[Hoola hoop is great for the core, but also great for shoulders and wrists]
3+4 spring shrug 12, 15, 20 left & right
•••
In case you forgot (??), my medicine pill is an ~11kg (~24 lbs.) globule in the fashion of a medicine ball. This was a high-energy workout and really felt good. I also did a brief set, not worthy of mention, of back and forth rotations of the pill, as a kinder, gentler version of the hand to hand toss: very good for the core.
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