Lower Body Warm-up:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90
Primary Work:
Warmups for the primary work should be the shortest, most efficient way to get to your working weight possible. Get the blood going with a light set or two, then progress through loading with sets of 3 or fewer reps.
Rest periods between sets should allow not only for enough recovery to feel recovered, but also to allow for the greatest amount of intensity, speed, and tension in the following sets. In other words, rest longer than what you think is necessary.
A) Squat – 4×6 @ 80% – resting 3-5 minutes between sets. Belt/sleeves. Lifters if that’s how you roll
B) Deadlift – 2×6 @ 80% – Not TNG, reset after each rep. Resting 3-5 minutes between sets
C) TNG Stiff-legged Deadlift – 3×10-12 reps.
-Set 1 should be around 75% of B, and then can go up in small increments if desired
-The “touch” shouldn’t be anything more than a light tap, otherwise it’s too heavy
-Preferably beltless
-For more posterior chain activation, pull the bar a bit further from the shins than your would in your regular deadlift
-Rest 2-3 minutes between sets
D) Reverse lunge – 3×10 reps each leg (perform all prescribed reps on one leg, then all reps on other. If you know you have a weaker leg, begin with that leg)
-Try to replicate the feeling of a squat here – weight over the middle of the foot, lots of tension on the way down, explode on the way up
-Rest 2-3 minutes between sets
-We want lots of quad activation here, so use your lifting shoes if it helps
E) Good Morning – 3×10
–Lighter is better than heavier here. Practice keeping tension throughout each rep, especially at the bottom
Secondary work – Aerobic Conditioning: This can also be done done immediately after Primary work, as a split session, or after tomorrow’s session if preferred. Remember this is low intensity maintenance work. If you’re the kind of person who just can’t help themselves, turn on some classical music, slow jams or some Kenny G and just relax in your aerobic zone 2 (RPE 6).
EMOM for 21 to 30 minutes – 30s of work/30s rest for each movement, staying in Zone 2 heart rate (70-80% MHR)
Minute 1: Burpees
Minute 2: DUBs
Minute 3: 1 full minute of Assault bike or skierg (can sub light kettlebell swings or air squats here, but go 30 seconds)
Lower body warm-up: Complete
Back Squat: 305
Deadlift (sumo): 315
Lunges: 135,145,155 – I am dead
Good morning: 95, 115, 95 <– I forgot how having a long torso makes these terrible
Secondary aerobic work: complete, went 21 minutes to make sure I got a cooldown in. Subbed air squat because no airdyne
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Back squat: 170
Deadlift: 195, disgusting
Stiff legged deadlift: 145
Lunges: 130 across (possibly could have increased)
Good mornings: 65
Aerobic-y stuffs: done.
10 burpees/minute
55 doubles
250 erg
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who is this
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guess
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Squats-185
Deads- 235
Stiff deads-165 (could barely hold globo gym bar for all the reps with no chalk, I’m lame)
Lunges-90# (tried to keep form good on left leg prob coulda gone a bit heavier really)
GM- 80
Resting a full 3 minutes between sets was actually harder than it sounded.
Aerobic-
10 burpees each touch
48-60 dubs
Subbed pistols. 16 each round
21 min total before the globo gym I was in kicked me out 🙈
It’s now been an hour since I left and my legs are like wtf did you just do.
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Black Anvil infiltrates Globo Gyms. YES. You are awarded five bonus gainz points.
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Haha awesome!
It was the only place I could get into after noon today and I don’t know what my schedule will be like tomorrow so had to get the gainz in when I knew I had time 💪🏽💪🏽
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You made the right choice. 💪🏻💪🏻 #globogymdestruction
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240 BS 350 deadlift 235 stiff-leg
10 burpees-30 dubs-13 cal on cebex bike
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