Daily score: 9
Workout:
#1
10 min amrap @80% effort
10 walking lunges
10 air squats
10 in place reverse lunges
10 pogo jumps (du without the rope)
10 cals bike
4 rounds +10+10+10+10 pogo jumps
+
A. Partial range front squat (above parallel); 6-8x3; rest 2 min
85x8
95x8
95x8
B1. DB front rack double barrel squats (no bounce); 8-10x3; rest 90 sec
15’s x8
Bw x10
Bw x10
B2. Box squats; 5, 5, 5; rest 90 sec (increase load from last 2 weeks
if you feel you can)
Done at 135
C1. Single leg RDL; 8-10x2/side; rest 1 min
Done with 15’s x10 x2
C2. Goblet hold cossack squats; 20 reps x2; rest 1 min
Done with bw
C3. Toes elevated back to wall calf raises; 30 reps x2; rest 1 min
Done
We did some winging over the weekend, was feeling great for this workout. It packed a punch :). The partial front squats feel a bit awkward which kept me really thoughtful and form and tension. Happy to have gone heavy on the box squats and not having to back off. I just could not do good form on the double barrel’s with weight. It was hard not to bounce even with just body weight. Got a good leg burn and felt my low back working. Legs were pretty used up by the last combo. Next day my low back is a bit tight but not bad. Thanks!
No comments:
Post a Comment