Mal's Phase 3

[MalB]

Program to run until 5/1
goals- continue weight loss, bring strength of left arm equal to right.

mon,wed, & fri
Swipes with 10# 8x10
Taskmasters and Short whips with 5# (to start) 3x5 l&r

sun, tues, sat
Be Breathed (beginner level), Body Flow

And of course Warrior wellness daily



4/25
AM
WW
Swipes 8x10 30 sec rest between sets
rpe-8
rt-6 -got sloppy as grip failed

Taskmasters 3x10 l&r
Short whip 3x10 l&r
rpe-9
rt-5
Only struggled with the left.

[MalB]

4/26
PM
WW
Played with bodyflow:arm screws, leg threads, and spinal rocks. Fun, but I have a long way to go with these!


4/27

AM
WW
Had some extra time b4 work so...
Swings 10# 6x10

PM
WW
Swipes 10# 6x12, about 8 min
RPE-8 RT-6
Taskmasters 1x5 l&r 10# 3x5 l&r 5#
Short Whips- 3x5 l&r 5#
RPE-9 RT-5

[Connie Brown]

Totally awesome Mal.

[MalB]

Thanks Connie!
You're pretty awesome yourself! Keep those great posts coming :D

[MalB]

4/28
AM WW
Be Breathed (beginning position)-5 min

PM
bodyflow
arm screws, leg threads, spinal rocks
RPE-10, RT-3
Not pretty, but I'll keep working at it!




4/29
AM WW

PM
Swipes 10# 8x12
RPE-8 RT-7

Taskmasters 5# 3x5
Shorts whips 5# 3x5
RPE-9 RT-5


4/30
Am WW
Nothing else today-had a massage instead.

[MalB]

5/2

AM
WW
Swipes 10#
8x12

Taskmasters 10# full choke 3x5
Short Whips 10# full choke 3x5
RPE-10 RT-4
Been working with the 5's on these but decided to try the 10's this am. Felt good even though it was tough.

[MalB]

5/4
PM
WW
Swipes 10# 8x12
rpe-8 rt-7

Taskmasters & SHort Whips
5# 3x5 l&r for each
rpe-6 rt-5


5/6
PM
WW
Swipes 10#
9x12
rpe-9 rt-7

[MalB]

AM
Warrior wellness

Pm
Swings-10# 8x10
RPE-5 RT-8

Taskmasters 5# 4x6
RPE-6 RT-7
Short Whips 5# 4x6
RPE-6 RT-7
Wasn't feeling the swipes today so I went to swings instead.