Daily score: 7 (some soreness)
Workout:
#4
12 min amrap @80% effort
12 walking lunges
12 air squats
12 in place reverse lunges
12 pogo jumps
12 cals bike
4 rounds plus 12 plus 4 squats
+
A. Partial range front squat (above parallel); 6-8x4; rest 2 min
105x8
115x8
125x8
135x8
B1. DB front rack double barrel squats (no bounce); 8-10x4; rest 90 sec
Bw x10
Bw x10
Bw x8
Bw x8
B2. Box squats; 5, 5, 5; rest 90 sec (increase load again from last
week if you can)
135,135,135
C1. Single leg RDL; 8-10x3/side; rest 1 min
X10/side x3
C2. Goblet hold cossack squats; 20 reps x3; rest 1 min
Done
C3. Toes elevated back to wall calf raises; 30 reps x3; rest 1 min
Done
Legs were done at the end of this one. I did the above parallel squats to just a light tap at a target this week and was able to do way more weight. Box squats were at 135 was all I could manage. They felt solid though, a bit slow on the last two reps. Those double barrels at body weight are more than enough of a challenge for me, I want to bounce so bad! And quads end up burning. Everything else was uneventful. Thanks!
No comments:
Post a Comment