5/29/22

Today was a solid session ... nothing maximal, but some nice movement/sweat. 

A.

Deadlifts
Set 1
15 reps @ 50% (265#)
Set 2
12 reps @ 55% (295#)
Set 3
10 reps @ 60% (325#) 
Rest for 90 seconds

-Complete 

B.
Single Leg Squat Off Box 3 sets of 10 reps ea.

Calf Raise 3 sets of 10 reps 

Rest for 90 seconds

-Complete ... used 135# for the calf raises 

C.
3 Way Goblet Squat 3 sets of 6 reps ea. (narrow, regular, wide) - 18 Reps Total Each Set

Good Morning - 4 second Eccentric 3x6. 

Seated Calf Raises 3 sets of varying amounts
15-12-10 

Rest for 90 seconds

-Complete ... 75# for the goblet squats ... 135# for the good mornings and 2x75# DB for the calf raises 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Russian KB Swing (53/35) 
2. Supine Toes-to-Bar
3. Cal Row
4. Plank 
5. Rest

-Complete

Rest 5 minutes then... 

E.
Assault Bike
8 Sets of: 
:15 Hard / :45 Easy 

straight into...

4 Sets of: 
:25 Hard / :60 Easy 

-Complete ... kept 90-100 RPM on the :15 intervals and 80-85 RPM on the :30 intervals ... nice sweat