R9D67 – Bootcamp 3.4.2 – Weights And Stability

This evenings workout was a pleasant surprise, it was very shoulder intense but it was enjoyed by everybody which is rare. Even I was a big fan of it I just wish we had kettlebells instead to do the workout because it would make the clean and press section and snatches so much easier. So saying that, if you have a kettlebell and want an hour long torture session, go ahead!

D8 3.4.2 Weights

1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull

1 Arm 1 Leg x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull

1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings

Stability Ball / Block 1 Arm x2
10 SB Press
10 SB Lockout Rollback
10 SB Curls
10 SB Laying Curls

Stability Ball / Plyo
30s SB Plank Hold – Plank Hold
10 Plank Circles Each Way – 10 Shoulder Touch Each
10 SB Pushups – 10 Pushups
10 SB Pushup Boing – 10 Clapping Pushups
30s Decline SB Plank – 30s 1 Foot Plank Hold
10 SB Decline Pushup – 10 Plyo Pushups
10 SB Decline clapping pushups

Bonus Round

10 Turkish Get Ups Each side (skipped)