Time to get STRONG...well...sort of for me!
VERY Strong for Autumn and Zach!!! But the comeback is on for me...
Left groin/leg is crap still back from Thanksgiving...
The groin just burns...cannot even get a pistol with the left, but never see the compensation when doing double-leg work...
I think just volume of squats (and focus) to get it back...biggest part will be TIME and Patience...
Warm-Up
1-2 min of Paleo Chair
2 Rnds of SmashweRX Warm Up
2 Rnds of Strict Cindy
60s Russian BB
2 Rnds Strict Cindy
60s LaX Ball foot smash (each foot)
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BB Warm-UP
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PRIMER
2 Sets (rest 2min b/t)
10 Front Rack Step Ups
7 BB Rollouts
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WAVE SQUAT (Back Squat)
On the 3 minutes:
5-3-1 rep scheme
75-80-85-80-85-90-85-90-95 (%)
Rest 2min after last one then...
15 Front Squat @ 53% of Back Sqt Max
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Body Armour
2-3 Rnds ~
Max Reps Strict Pull Ups
20 DBL KBS (Russian or eye level)
20 DBL KB Step-Back Lunges
20 Glute Bridges
A.Johns ~ 155-165-175-165-175-185-175-185-195 / 15 @ 105
Z.Wendt ~ 285-305-325-305-325-345-325-345-365
tb ~ 240-255-275-255-275-285 / 2x15 @175
Did front squats yesterday so I didn't do the above work out.
ReplyDelete5-6-18 sb - front squats 3-3-3-2-2-2-1-1-1: 105-115-125-135-145-155-165-175-185 then 3 rnds of: 5 bear complex (65lbs) / 10 o.h. walking lunges (25lbs) / 15 k.b. swings
5-7-18 sb - Strength 2 attempts at max unbroken set of strict press (50% max) 60 lbs 16 - 18 reps
then: 3 cycles: 6 min AMRAPS of 5 push press (95 lbs) / 7 box jumps (24") / 9 k2e / 11 sdhp (35 lbs k.b.) 2 min rest between each round and start each round where you left off. 3+5, 3+5, 3+17...