Wednesday, June 3, 2015

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

back felt a little wonky, so went light on these…did 133 for all 3 sets of 8

***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

53/63/63 front rack barbell

C. 4 Rounds – rest as minimally as possible between movements, ensuring each is UNBROKEN:
***Make sure weight choices are light enough that you don’t have to rest excessively between movements

12 Walking Lunge steps with 2 DB’s (6 per leg, alternating)
10 Back Squats (no lockout at top of rep)
8 RDL with 2 DB’s
6 Front Squats (no lockout at top of rep) – SAME WEIGHT AS BACK SQUATS
Rest 3 min

used 83# for the bs/fs and 30# db’s for lunges/RDL…finished each set around 1:35. all mvmts were unbroken.

D. 2 Rounds:

100m Farmer’s Carry
30 Deficit Calf Raises (no weight)

used 53# KB’s, no breaks

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s