7/17/14 pm

A. Front Squat @20x1 tempo - 5 x 5; rest 2min (78-82% by feel)

225 x 3, 3rd set was 2,2,1

Dropped to 205 for last 2

Did am and pm together cuz I can't make it back and will be in seminar fri-Sunday 8-6

B. Zercher Squat @33x1 tempo - 4 x 4-5; rest 2min (moderate load, tempo/position most important)

185

Last rep was poor out of bottom each time.

C. GHD Single-leg Back Extensions - 4 x 10-12 ea leg; rest 60sec b/t legs

Felt these in low back

7/9/14

Squat 5 moderate sets of 5 rest as needed (position focus, hold bottom for 1-2sec)

225, this felt heavy, coming out of the bottom was tough on last 2 reps each time

B. Zercher Squat @32x1 tempo - 4 x 4-5 tough reps; rest 2min

135x3 sets to get feel and position. Did 185 last set and was much harder to stay vertical out of bottom on final 2.

C. BB Kang Squat - 5 x 5-6; rest 2min (mod load, hold bottom 2sec)

95

Did 3 sets kang squat and 2 sets kang stand up

+

EMOM for 12min

7 Burpees + 7 Box Jumps @ 24"

34 sec every round

+

30-20-10

GHD Back Extension

Russian KB Swing @ 2pood    

Time: 4:59

Ub kbs had to pause briefly 3x on set of 30 ghd due to hamstring burn