Ten On Day 9 and 10

Day 9

I feel refreshed. I am close to the end and I am getting impatient with my “rehab” weights. The soreness is gone for the most part other than now my abs are painful after much abdominal work during bootcamp last night. It was swimming day with my daughter today so we went to the pool and she ended up in bed around 7 after progressing a little with the head dunking. She hates to have her head under the water, but at least now she isn’t crying when it happens and she isn’t asking to go to the toilet every 5 minutes either.
So today I decided that I would take to the garage again and increase my weights on the Olympic lifts. I stacked the bar with 95 and then 135 lbs, happy to get back to my pre-back issue weight. I was careful with the reps though, I did a total of 140 reps with the various weights and only 40 total Clean and Clean and Press. Nevertheless, I felt much better, although slightly aware of being close to the line once again. The workout was only about 40 minutes but I really don’t like doing late workouts like that, my tendency is to not warm up or cool down enough and therefore to end up more sore than I should be. I need a warmup routine!

Day 10

The scheduled end.
We did a bodyweight class for bootcamp and due to time constraints at work I had to repeat a workout from our past. However, with one injured and one lazy participant, it was never going to be a landmark class…  It happened like this:

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 pullups
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 Knees at wall assisted squats (Sissy Squats)
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 assisted squats half distance (Sissy Squats)

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 front kick back kick each side

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 assisted squats full distance (Sissy Squats)

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

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