Workout:
Structural strength 1
A1. Isometric deadlift pull; 7 seconds x5; rest 20 sec (put a weight
on the bar that is far above your 1rm so you can pull on it without
budging it. Then strip to your working weight)
7 seconds x5
A2. Deadlift; 5x5; rest 2 min (increase weight from last week)
175x5x5
B. Barbell hip thrusts (put a miniband around your knees); 10-12x5;
rest 2 min (1 sec pause at the top. Same weight as last time for 2
more reps)
105 x12
105 x10
105 x11x3
C1. Banded frog pumps; 40 reps x2; rest 1 min
40 x2
C2. Side laying banded clamshells; 30 reps x2; rest 1 min
30/side x2
C3. Single leg hip thrusts; 15 reps x2/side; rest 1 min
15/side x2
Got some good sleep and was off today and it's beautiful outside. The only 'problem' I have is not being allowed to surf or ride. What's crazy is people are still allowed to golf! Alas. This workout went really well and packs a good punch. Thank you, made me feel like I'm still gonna make some gains.
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