Thursday 04.11.24

Strength Training:

Squat Warm Ups with Single Leg Posterior Chain (every 4:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7

- 1-Leg Landmine RDLs: 75x 4x8

Squat Work Sets with Deadlift Warm Ups (every 3:45 starting at 16:00):

- Safety Bar Squats: 190x 4x6

- Deadlift Warm Ups: 95x10, 135x9, 185x8, 225x7

Deadlift Work Sets with Single Leg Quads (every 4:00 starting at 31:30):

- Deadlifts: 275x 4x6

- Bulgarian Split Squats: 75x 4x8

Calves with Core (every 2:30 starting at 47:30):

- Standing Calf Raises: 106 x 5x10

- Ab Strap Knees to Elobow: 4x6, 1x5

Grip and Shoulder Work:

- Hollow Hang: 16 seconds