Thursday 3.04.21

A.M. Strength Training

Warm Ups (on the 2:00):

- Back Squats: 96x9, 136x7, 186x5, 226x3, 276x1

- Standing Calf Raises: 50x 1x12, 4x11

Work Sets:

Heavy Squat Movement (on the 2:00):

- Back Squats: 226x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded DB Romanian Deadlifts: 85's x 1x8, 80's x 3x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:00):

- Sissy Squats: 1x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (2:00):

- Supine Hanging Leg Curl: 1x9, 3x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 5 x 3x12 (each leg)

Lateral Movement (minimal rest)

- Lateral Lunges: 0x 50 (25 each side, 22, 16, 12)

P.M. Conditioning:

5 Rounds for time:

- 25 Air Squats

- 250m Row

Time: 10:26