7-6-24

Thunder bros leg day

A. 3 sets

30 banded hamstring curls

Into

10 BB stiff leg RDL heels together toes out 

10 RDL feet shoulder width

10 RDL sumo stance

95# all sets 

B. Back squat

15 reps 3 sec down, 3 sec up - 95#

3 reps 3 sec down/up into 5 reps no tempo x3 - 115#

5 half reps from bottom into 3 full no tempo x3 - 135#

3 half reps from bottom into 3 full no tempo x3 - 155#

12 full reps heavy, drop 30% do 15 half reps from bottom, drop 30% do max half reps from bottom.

185 for 12, 115 for 15 half reps, 95 for 20 half reps.

C. 3 sets

10 BB hip thrusts 3 sec down, 1 sec top

Into

20 banded seated abduction

135# across

D. Max DB Bulgarian Split Squat holding rig

1 set each leg for 90 sec w/20#

Rest 2 min

Left leg: 64

Right leg: 74

E. Alternating Oblique cable crunches with rope handle

3x30 with 80#

7-5-24

1 mile paddle board at Branch Lake.

3.6 mile hike at Great Pond Mountain.

7-4-24

Bangor 4th of July 3k road race.

15:38 but ran it with Nataly and she stopped to walk many times.

Ross got 3rd for boys 10 and under.

Reece got 2nd for girls 11-14.

Alex got 2nd for girls 10 and under.

6-30-24

Thunder bros leg day

Warm up

Partner med ball throws 14#

3x10

Chest pass

Overhead pass

Left side pass

Right side pass

Granny pass

Wallball

Seated vertical to a box

Sit on 20" and jump to height

3x3

30" plus...

2 plates

3 plates

4 plates

Box squat with 3 sec negative 

5 x 135

5 x 185

5 x 225

5 x 245

Max rep at 70% of 245

= 30 reps at 175

3 rounds

Heels elevated DB goblet squats w/50#

8 reps of half up then full up (is 1 rep)

5 reps 3 sec down and 3 sec up

Max rep pistons (squats in the 25-75% rep range)

10 triple pulse bodyweight walking lunges

Pistons were 20, 10, 10.