11/6/20

We were supposed to back squat today... but going through the warm-up my legs (hamstrings, adductors) began seizing up. I have severe DOMS in my legs and so we decided to shift the back squats to tomorrow. Other than that, the session went well, kept the lower-body weights light due to severe DOMS. 

A.
Strict Press (seated) 
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-Complete ... 145#, 155#, 155# 
 
B.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Complete, 2 x 12 
 
C.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 95# across for 2 x 15 
 
D.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-Complete, 105# for 2 x 10  

E.
Single Leg RDLs
2 sets x 10-15 reps
10-15 on ea side.

-Complete, 55# for 2 x 15 

F.

4 Rounds:

10 Anchored Sit Ups with PVC pipe Behind head

10 Anchored Sit ups (no PVC)

10 Leg Lifts Over Dumbbell Standing tall

(over and back = 1 Rep)

*rest as needed between rounds

-Complete ... rough ... rest was partner's set. 

G.

3 Rounds:

20 KB or DB side bends Per Side

*rest as needed between round

-Complete, 75# DB