6-2-24

 Thunder Bros Leg Day

Pre-fatigue

30 banded seated double hamstring curls, red band

into 

10 empty BB stiff leg RDL heels together, toes pointing out

2nd round into

10 empty BB stiff leg RDL legs shoulder width, toes normal

3rd round into

10 empty BB stiff leg RDL in sumo stance

Box Squat

4x5 with 3 sec negative

95

135

165

185

205

235

3 sets

16 alternating double DB box step ups with 3 second negative

24"

DBs were 10s, 15s, 20s

This was good work.

Metabolic Stress 

Every 90 sec for 5 rounds

25 Sumo stance DB squats

used 70# for 2 rounds then 90# for 3 rounds

3 sets

30 low plank alternating knee to elbow

rest 60 sec

3 sets

10 GHD, rest 30 sec

15 min z2 row

3,676m

2:03.1 pace

237 cals