Lower Body Prep:
Foot Lacrosse smash|
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90
Primary Work:
A) Back Squat – Max Effort reps at 80% – DESTROY ALL REPS. If you get to 10 reps, stop. If you don’t get at least 8 reps, you will need to reduce your working max by 2.5% AND THAT WILL SUCK SO DESTROY ALL 10 REPS.
Rest 4 -5 minutes after completiong then
Add 5 pounds and perform 5×3 with 60 seconds rest between sets
B) Deadlift – 8×3 at 80% –
Not TNG Rest 1-2 minutes between sets. BAR SPEED BABY
C) TNG Stiff-legged Deadlift 3×8-
Start 10 pounds heavier than last week and either use the same weight for all sets or increase as you feel able
D) Reverse lunge – 3×8 reps each leg.
-Heavier than last week. 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
Back/Abs: 4 rounds – weighted back extension with pause at top (8 reps) then supine weight max hold. Goal is 5+ pounds heavier than last week. Rest 2 minutes between rounds
20 minute z1 assault/airdyne – flush out that junk
Lower body prep complete
BS: 305 then 310, I destroyed all the weights
Deadlift (sumo): 315, weights also destroyed
Stiff legged deadlift – 235, these were excellent so went 255, 265
Rev lunges: 155, 175, 185 hate these mothers
Back abs: used 35 for back extensions, used 45 for supine hold
LikeLike
Back squat – 10@240 (80%)
– 5×3@245
Deadlift – 8×3@350 (80%)
– stiff-leg 3×8@225 (should have gone heavier)
Reverse lunges – 3×8@95 across
LikeLike