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Today was one of my ADHD days at the gym, I just hit the gym with no plan other then to exercise (literally) my thoughts and troubles from my mind…. I formed a plan as I went. Feels like it was a light workout… I’ll have to do more later…. maybe some outdoor stuff.

  • Warmup:
  • joint rotations
  • walk around basketball court
  • 25 Kettlebell squat-thrust-press (18lbs per arm)
  • TRX Training (as circuit x2):
  • Dead hang Pull-Ups (5)
  • Dead hang to L-seat pull up (5)
  • Dead hang chin up (5)
  • TRX push-up (hands in straps) (15)
  • Dead Man’s Hang (10)
  • Tricep pull-back (10)
  • TRX Atomic Push-Up (Feet in straps, plank to ab curl to ext. to pushup) (10)
  • Oblique Side pulls (10 each side)
  • Dumb bells (as circuit x2):
  • Shoulder shrugs (25 reps x 50lbs each hand)
  • Dumb bell Side Dips (25x 50lbs per Side)
  • Chest Flies (15 x 25lbs each hand)
  • Tricep Kickback (15 x 25lbs per side)
  • Bicep Curl to Military Press (one slow and controlled movement)(15 x 25lbs each hand)
  • AP Wrist Curls (long Bar) (25x 40lbs)

25 dips x 2

  • Plyometrics:
  • One legged traveling side hops x 5 meters
  • Lateral Box Push Offs x 15
  • Hop up/step down 20 x 30in stand
  • Hop up/Hop down 20 x 42in stand
  • Precision  (ground to 42in stand) 15
  • Kong Vault 5 x 42in stand
  • Speed Vault 5 x 42in stand (each side)
  • Safety Vault 5 x 42in stand (each side)

2mi run (17:30)

10 min stretch and cool down, 5 minutes in the sauna

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