11/26/19

This morning was a solid session ... lots of positional work ... not too taxing ... overall enjoyed this session. Looking forward to another workout tomorrow. 

Warmup: 
3 Sets NFT - Single leg focus FBB Warm Up
40X1 x 6-8 reps/leg Curtsy Step Down
rest 30sec
10m Monster Band Walk Forward and Backward
rest 30sec
Theraband Clamshell Side Plank Thrust x 10-12/side
rest 60sec

+

3-4mins Lower Body Mobility
2mins/Side Deep Lunge with Band Distraction

-Complete

A) Adduction Bias RNT KB Rack Squat

21X1; 6-8/leg; rest 60sec between legs x 2 sets
*Positional Strength Work
*Building LOAD from previous weeks - Positional focus.

-2 x 35# KB and 1 red band

B) Box Squat

21X1; 3,3,3,3,3; rest 2-3mins
*Increase load each set - make only last set TOUGH
*Box Height is such that when seated thighs are parallel to floor

-275#, 295#, 315#, 335#, 335# ... last two sets were tough, happy to putting up bigger numbers on this. 

C) Dual KB Rack RNT Step Up

31X1 6-8/leg x 3 sets; rest 60sec between legs
*Continue to prioritize the forward leg and NOT driving up off the back leg.
*Box height is just below the kneed

-2 x 35# KB and 1 red band

D) 3-5 Sets Increasing Effort Per Set

5 DB Front Squats
4 Alternating DB Front Rack Reverse Lunges/leg (8 total)
3 DB Thrusters
rest 15sec
15 BJSD 30/24"
rest 15sec
Row 60sec with Damper Setting at 10
rest walk 2mins

-Complete, 3 sets, used 2 x 50# DB ... called it at 3 sets due to time constraints ... got a solid workout out of this regardless