Today was a solid workout... legs felt a little tired on the squats given this is my 5th day on in a row... but got through everything and I am looking forward to some rest.
Warm-up
Cardio of Choice x 3-5 minutes
+
2-3 Rounds
1. Knee Over Toe Split Squat x 5/side
*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat, upright torso.
2. Dumbbell Pullover x 5 reps
*Keep spine straight. 2-3 second lower, 5 sec hold in end position.
3. Squat Thoracic Rotations x 3/side
*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement.
4. Jump Squat x 5
*Jump high and get that core body temperature up!
Intention: Open up the thoracic spine and shoulders in preparation for overhead movement. Achieve deep single leg squat positions in preparation for double leg or single leg squatting.
-Complete
A.
5 Rounds
Row 200/160m
8 Russian Swings 53/35lbs
6 Goblet Squats
4 Burpees
-Complete, didn't time, but kept a consistent 80-85% effort
B.
Back Squat
4 Sets x 3 reps @ 85% (405#), add 0-20 over last week
-Complete, 410# (5# over last week)
C.
Deficit Deadlift (2.5")
Up to a daily max for two heavy singles
-455#, 475# (10# over last week)
D.
3 Sets
14 Cobra Step Ups 24/20"
rest 15sec
10 Weighted Hanging Leg Tuck 15-30lbs
rest 15sec
8 Alternating Single Arm Devils Press 50/35lbs
rest walk 90sec
-Complete
E.
Death by Strict Pull-ups (20# Vest)
Rest 2-3 minutes
1 Max set of Strict Pull-ups
Rest 60 seconds
1 Max set of BB curls (45#)
-9 rds + 5 pull-ups (went to failure) ... got 15 reps on the set of unweighted pull-ups ... got 25 reps on the curl finisher ... this was a really massive pump
Cooldown
1) Couch Stretch x 2 min/side
*Move glutes to the foot to increase quad stretch, move glutes away from foot to increase hip flexor stretch.
2) Elevated Pigeon x 2 min/side
*Minimize rounding through the low back.
3) Heel Sit x 2 min
*Lean the torso back to increase stretch
-D/N complete
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