Monday, June 13, 2016

A

Banded Box Squat - 5 x 3; rest 2min (moderate bar + moderate band tension, speed focus)

 

Result: 315 / 365 / 405 / 405 / 405

 

Didn't like the set-up I had at HCF for this. Tension was gone in the bottom. Probably should have used a thicker band.

 

B

Deadlift From Blocks (2"" below knee) - 5 x 3; rest 2min (mod-heavy across)

 

Result: 505# across

 

Ego played a role here. A little heavy, but manageable. Also, this was beltless. My back is a litle spicy, but nothing worth worrying about. I've been mobilizing all day.

 

C1

Band Assisted Shrimp Squat @3121 - 4 x 6-8 ea leg; rest 30sec b/t legs + 30sec 

 

This were different. Much simpler than I thought they were going to be, honestly. 

 

C2

BB Single-leg Good Morning w/ Knees Together @3030 - 4 x 6-8 ea leg; rest 30sec b/t legs + 30sec (empty bar)

D. BB Seated Sumo Good Morning @4040 - 4 x 8-10; rest as needed

+

Trunk x4

A1. Rotational Plank - 16 slow/controlled rotations (ea side = 1)

A2. Quadraped Crawl in hollow - 12 alt steps (super slow/controlled)

A3. Arch-Hollow Roll - 6 slow/controlled reps

 

Belly is going to be a little sore tomorrow.