Easy day

This time, I will write in English. I took a look at the places from what places people accessed my blog and I've found that the second most visits were from the US. So, I decided to check whether that traffic will grow by switching to English. For natives and experts, please excuse my spelling mistakes. 

For those of you just joining, this is a blog about my preparation for getting an RKC trainer certificate. Nothing is a recommendation, it's just what I do. 

So, today was an easy day, after a moderate pressing workout yesterday.

I did the following:

3 rounds

5 halo special

5 around the body passing

5 number eight each direction

10 rotational swing lite

(no stop until the round is finished then rest for about a minute. halo special is, one halo each direction, then pass it over your head and pull it back, I am not sure I use the conventional naming for the exercises)

Then

2x5 lunge each side, bell in two hands as in the goblet squat

2x8 single legged deadlift each side

3x20 alternating swing

I wonder now how all this fit into 25 mins, but it did. The idea was to get some blood into my shoulders for regeneration while pulling my body together with some core exercises. Tomorrow is going to be a heavy day.

All this happened in the morning. For the evening I did:

on a treadmill

2 min walk

40:20 w/r run 6 min; speed ranging from 11 km/h - 15 km/h

2 min walk

18/15/12 sitting leg raise, 30 sec rest with stretching my abs. Abs are my week spot, I realize it over and over again. Should make this regular. 

Not too exhausted for tomorrow, my shoulders are still smoked though.