Today was surprisingly a solid workout ... woke up at 0515 to lift before having to work all day ... also had to work all day yesterday and I worked late into Friday evening ... a lot going on at work/life right that is stressful ... but still got this in and got some decent intensity out of this. Felt strong and fit throughout. Looking forward to training tomorrow/the rest of the week.
A.
Back Squat
4 sets x 3 reps @ 85% (385#)
85% of your one rep max back squat.
-Complete
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.
-485#, 510#
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.
-405# for two singles
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2 sets of seated with 1 green band + 1 black band
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x12 with 75#
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range
-2x10 with 50#s and then after the second set did a drop set, 10 reps each of 35#s, 25#s, 15#s, 10#s
Complete the following “for time”:
• 100 (or 70) reps of hollow rocks
• 100 (or 70) reps of alternating leg v-ups or tuck crunches
• 100 (or 70) reps of russian twist
• 100 (or 70) reps of banded good morning, moderate resistance
• 100 (or 70) seconds in the position plank hold
Aim is to reach the allotted reps/time with as little rest/sets as possible whilst maintaining good posture
and technique.
-Complete ... didn't actually time this, but just went through ti with as little rest as possible ... overall felt good, but this was a lot of reps ... the first two movements were by far the hardest
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