Saturday, 9/19
September 18, 2015Monday, 9/21
September 20, 2015
Warm-up
3 Rounds
10 Squats
10 Reverse Hand spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs
2 Minutes Death Stretch/side (1 min low/1 min high)
1 minute standing Band Super Front Rack Stretch/side
1 Minute Single Leg Flexion w/ External rotation each side
Front Squat (50 Min)
1×5 w bar
1×3@ 40%
1×3@ 60%
1×3@ 75%
1×2@ 85%
1×1@ 88%
1×1@ 92
1×1@ 95
1×1@97%
Take up to 4 attempts at new 1 Rep Max
Rest at least 3 Minutes between attempts above 90%
For time (9 min cap)
60 Squats
30 Burpees
60 Squats
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As I was about to get out of my car after class, Ed Sheeran came on the radio: “When your legs don’t work like they used to before…” I guess he wrote the song after a max squat day?
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I got an 8# PR at 88# (with minimal hip shifting and no pain, which is the real win!). This squat cycle was great for me in building up a lot of hip strength, so I’m really pleased.
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I’m pretty sure the 120 air squats were worse than setting a new 1 RM! My legs were burning during the workout and shaky afterward. I think that means it was a good Sunday.