Saturday 5.11.19

Single Leg Quads and pull day...

Strength Training:
Bulgarian Split Squats and Pull Ups/ Parallel Grip Chin Ups (30:00):
- Split Squats (Hammer Strength):  0x5, 20x5, 40x5, 60x 5, 80x 5, 100x 5, 5, 5, 5
- Pull Ups/ Chin Ups:  0x 5, 5, 5, 5, 4, 4, 4, 4, 3 (39 reps, alternating pull ups and chin ups)
*** Next week start with pull ups, then do a horizontal row

Upper Back Circuit (15:00):
- Rear Delt Raises:  10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5
- Pearl Delt Swings: 10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5
- Rear Delt Rows: 10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5

Biceps Superset (10:00):
- Spider KB Curls:  26's x 12, 8, 7, 6, 6, 5, 5, 4 (53 reps)
- Alternating Hammer Curls:  35's x 12, 8, 7, 6, 6, 5, 5, 4 (53 reps)

Leg Finisher:
- Tababta Air Squats:  8x12 (96 reps)