7.25.16

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Hamstring, Glute, and Oblique day at the globo! Oh and tried their lower back machine.

7.24.16

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Weightlifting
A) Front Squat; 2×3@50% 2×3@60% 2×3@70%

105 120 135 – light but felt very good and even again so win!

Tried Strict Ring HSPUs. Here ya go:

IMG_3521

B) Deadlift Ladder
0:00-1:00; 5 Deadlifts @135/95
1:00-2:00; 5 Deadlifts @185/125
2:00-3:00; 5 Deadlifts @205/145
3:00-4:00; 5 Deadlifts @255/175
4:00-5:00; 5 Deadlifts @285/195
5:00-7:00; 5 Deadlifts @305/225
7:00-9:00; 5 Deadlifts @335/245
9:00-11:00; 5 Deadlifts @365/265
11:00-13:00; 5 Deadlifts @ MTR

 

Instead of deadlifts Talayna did!….

Russian KB swing ladder OTM for 9min.

10 swings – from 35 to 70# for the last 3 sets
Conditioning
Sled Push;
3 sets, of;
5 x0:10 @100% Sprint Effort + 1:20 Rest
Resting 3:00 between each set of 5

*Sled weight should allow for FAST foot turnover. Your goal should be to SPRINT with the sled. Record the working weight in your notes.

it was raining so I did an empty sled on rubber. I don’t think I could move fast enough here though.

Accessory
A1) Back (NOT Hip) Extension on GHD; x6-8

10#
A2) Hollow Hold; 0:10-0:30
x3-4 sets A1-A2

B) Paused, SL Glute Bridge; 3-4x 8-10/side
*Hold extra weight across lap if able

no weight yet

C) Accumulate 2min OH w/45# KBs

2:30

D) Ankle walks 3x25m @15# per hand