7/20/21

Overall had a very good lower body workout today... lots of hard work today. I was pretty thrashed by the end of this session. 

A.
Back Squat
4 sets x 8 reps @ 68% (320#) 
68% of your one rep max back squat. 

-Complete ... the last few sets here were rough 

B.
Snatch Grip Deadlift
1 set x 5 reps
Work up to a 5 rep max

-135#, 235#, 275#, 315# ... called it there, definitely more there, but 315# for was good for today 

C.

For time:

50/35 Cal Bike

50 Box Step-Overs with 2x50/35# DB (24/20") 

-9:14 ... came off the bike right around 3 minutes... box step-ups were terrible...went 10 reps and then all sets of 5... had to use a 20" box because 24" was too high for the ceiling clearance in my basement... still was very difficult with the 20" box. 

D.
Kettle Bell Goblet Squats
3 sets x 15 reps
With hip circle or band around knees.
Super-Mans 
3 sets x 12 reps

-Complete, 53# KB and 1 blue band 

E.

Reverse Crunches
3 sets x 20 reps

Calf Raises

3 sets x 20 reps 

-Complete, 3x20 with 185# on the calf raises