Saturday 7.5.14

A. Front Squat; 2 reps
x 5 sets, rest as needed

*Loads 60%, 70, 80, 85, 90

125, 150, 170, 180, 190; Felt super solid and didn’t need a belt for sets 1-4, last set was tough and used a belt

B1. Bulgarian Split Squat @ 3011; 8 reps x 4 sets, 
rest 60

40# DBs x 3 sets, 45’s on the last set – super tough

B2. V-Bar Push Downs; 6-8 reps x 4 sets, rest 60sec

These felt like they targeted my triceps more than the regular push downs and felt good on my shoulder; I used 90# x 8, 90# x 8, 100# x 8, 110# x 8

C1. Glute-Ham Raises @3011; 6-8 reps x 3 sets, 
rest 1-2min

Set 1 with no resistance, set 2-3 with orange band, 8 reps each set

C2. Weighted Front Plank; 60 seconds unbroken, 
rest 1-2min

Complete with 25#

*Perform planks with hands and feet on box with chain belt hanging from waist to hold weights on

*You must keep core engaged entire time. Think of keeping entire body tensed up from lats all the way to calves. If your waist starts to sag before the 60sec then terminate sets and reduce weight.

*No swinging on GHR’s! Focus on shoving toes into bottom of metal plate. I will show you how I want these done!