Dufisthenics

Today was primarily a core day.  I did so many different movements I won’t be able to keep the order straight.  I also can’t keep my left elbow bent.  Sometime this week I developed tendinitis/tennis elbow type pain on the outside of the left elbow.  The pain worsens the more the joint is bent.  Of course I didn’t let it slow me down.  I am hoping my normal forearm stretching exercises I do before each workout will straighten out the problem.

Today’s Workout

5 minutes cardio/stretching

Century circuit (40 air squats, 30 push ups, 20 hanging knee raises, 10 pull ups)

20lb weighted hanging knee raises x 10

Ab roll outs x 5 (knees)

45lb one arm side oblique raises x 10 both sides

20 hanging knee raises

Dowel rod slow trunk rotations x 20

Static leg raise hold x 60 seconds

20 hanging knee raises

Exercise ball plank hold x 30 seconds

Foam roller push ups x 25

One arm side plank hold x 60 seconds (both sides)

10 pull ups

20 hanging knee raises

Frog sit hold x 60 seconds

Wall handstand x 60 seconds

Planche lean hold – 5 seconds