Tuesday, May 26, 2015

A.    Back Squats – 3 x 5-8 (Double Progression)

168# for 3 sets of 8 reps

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B.    Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell

Front Rack Barbell 43-53-63

C. RDL x reps 15-12-9-6 (increasing weight)
***Superset final set of 6 reps with AMRAP 1 min supermans on floor


D. Front Squats – EMOM x 7 min x 8 reps (moderate/light weight). No pause at top of rep
***Complete each 8 reps “for time” to leave as much rest as possible in each minute

Did goblet squats instead, used a 20kg KB

E. 3-4 Rounds – Deficit one-legged calf raises WITH added weight
(Hold DB in hand of working leg):
10 with right leg
10 with left leg

don’t remember what weight i used


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