Front squat
A. 15 reps light, 3 sec down and up. 75#
B. 5 half reps from top, 5 half reps from bottom, 5 full reps x2. 75# (should've done 95#)
C. 12 reps w/3 sec negative. 135#
D. 10 reps w/3 sec negative. 165#
E. 8 reps w/3 sec negative. 185#
F. Drop 70% of E weight and do 7 reps, rest 15 sec, 5x. 135#
3 sets
10 BB hip thrusts w/1 sec pause at top. 135#
Into
30 lateral banded Sumo steps per leg w/butt band
3 sets each leg
15 SA DB Bulgarian split squats w/3 sec down and 1 sec at bottom, hold rig. 25#
5min EMOM
20 banded KBS. 53# w/black band.
Last 10 reps on last 2 sets were tough cuz of grip
No comments:
Post a Comment