Workout:
A. Box squat; 3, 3, 2, 2, 1, 1; rest 90 seconds
125,135,135,140,140,150
B. Weighted bar dip eccentrics; 4-5x3; rest 2 min (pause1 sec at the
bottom of each rep)
25x5
30x5
35x5
C1. Bent knee hollow body hold; 60 seconds x3; rest 30 sec
Done
C2. Side body arch hold; 30 seconds x3; rest 30 sec
Done
C3. DB side bends; 12-15x3; rest 30 sec
50x15/side x 3
C4. Snatch grip RDL; 8-10x3; rest 30 sec
85x10
95x10
115x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed
20/side x 3
+
Airdyne 30 seconds for max calories
rest 3 min
x2
11,12
+
10 min max calories arms only assault bike
42
I did this workout at a friend’s gym. The coach there thought my knees were coming in on the squats so I took some video. For some reason I was struggling with balance on the box squats today too. Dips felt good. 30 seconds on the bike is more than enough to blow up my quads. The 10 mins just arms was surprisingly challenging too. Thanks!
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