8-25-24

Thunder bros leg day

Front squat

A. 15 reps with 3 sec down and up, 75#

B. 5 reps 3 sec down/up into 5 fast 3x (30 reps), 75#

C. 3 reps 3 sec down/up into 3 fast 3x (18 reps), 95#

D. 10 heavy reps into 10 half reps from bottom, 115# 

E. 10 heavy reps drop 30% into 10 reps drop 30% into 20 half reps from bottom, 135, 95, 65#

I should've used 135 on D and 155 on E.

3 sets per leg

SA DB Bulgarian split squats

15 reps with 3 sec negative, 1 sec pause at bottom, 35#

3 sets

10 3/4 DB goblet Sumo squats into 15 sec hold at bottom

Heavy into medium into light

50, 35, 20#