How can a brudda hit the glutes with knee pain?
Slipped in a frozen stream while shouldering a ladder at work (damn those long phone line drops through the woods!). Knee met rock. This will be temporary soreness i'm certain. Are pistols out of the question? Prefer bodyweight and don't have access to equipment other than sandbags.
Too Jacked was rocking at 20 minutes of 120% of his FTP wattage, I would imagine.
2X75 24kg kettlebell swings + farmer's wals with KB held overhead
Human flag practice - briefly got both legs out on L side, crappily but making progress
5X wall walks (walk hands down wall into bridge), hold 30s bridge, walk back up
2X16 side lunges, as low as possible
7 a.m. work call means no trainer time today.
squats 5x5 @ 135
seated bicep curl --s-s-- tricep overhead press 4x10
curling bar (2 sets wide grip/2 sets narrow) --s-s-- dumbbell kickback 4x10
cable curl 3x(3x10)
unilateral tricep push down 3x(3x10)
Master of Puppets Fun-O-Rama
5 min warm up
5 min @ 7mph
30sec 8mph 30sec 8.5mph 60sec walk
30sec 8.5mph 30sec 9mph 60sec walk
30sec 9mph 30sec 9.5mph 60sec walk
60sec 10mph 60sec walk
5 min cool down