2/9/21

Today was a solid session... parts A and B rocked me... was kind of all down-hill from there, but got a lot of intensity out of this, felt very strong squatting. 

A.
Back Squat
4 sets x 8 reps @ 68% (305#) 
68% of your one rep max back squat. Rest 90 seconds between each set.

-Complete

B.
Back squat
1 set x 1 rep @ 68% (305#) 
AMRAP! Rest 5 minutes between this and your previous exercise and then perform 68% for as many reps as possible. (Ignore the 1x1)

-20 reps ... was trying to get at least 15 and then just kept pushing until 20... got a bit light headed from this, big effort, very fun. 
 
C.
Stiff Leg Deadlift
1 set x 5 reps
Work up to a 5 rep max. Each rep from the floor.

-175#,  225#, 305# ...  this is a tough movement for me... I don't have the hamstring mobility to do this exercise with much loading ... the reps I got at 225# for stiff legged,  but those reps at 305# required a noticeable bend in my knee... anyway, tried to get out of this what I could ... but didn't go great. 
 
D.
Front Rack Lunges
4 sets x 8 reps
Heavy as possible, 8 reps per leg.

-155# across... felt like a lot of reps 
 
E.
Banded Good Mornings
3 sets x 25 reps

-Complete, 1 purple band 
 
F.
Toes-To-Bar
3 sets x 12-20 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x12 ... modified to knee-to-elbows ... can't do full toes-to-bar in my basement gym given the low ceilings... haven't done these in a while, was a nice change. 

G.
Calf Raises
3 sets x 20 reps

-Complete, across at 185#