Squats: a. 6x2 Back Squat @ 80% of 1RM...I have a new PR, so used new % of 128# (scaled to 125#)...still feeling like I have no bounce out of the bottom anymore, so still adding PC accessory work to help. Also being very diligent with ankle and hip mobility to help squat form. b. 3x5 Front Squat @ 50% 1RM with 7 second pause at bottom. (62.5#, but scaled to 60#)...these felt fine while I was doing them, the last two reps were tough each set. My back was tight the next day. Really focused on my rack position on these and trying not to bottom out in the pause.
10 x 250m row *2 min rest between intervals with 3-5 MU each rest period... (Since I do not have MUs, I performed 3 C2Bs and 3 pushups each rest period) 1. :57 2. :57 3. :58 4. :58 5.1:01 6. 1:02 7. 1:00 8. 1:05 9. 1:04 10. 1:06
This was a lot harder than I expected it to be. The rest times felt less and less effective. Was disappointed how far my splits fell off at the end.
**Thursday I ran 2 1/2 miles and did some PC accessory work because I had to take Friday off. Did the following: Snatch Grip RDLs 4x12 @ 65# GHR 3x15 @ BW Curtsey lunges 3x20 OH walking lunges 3x20 @ 65# Hip Thrusts 3x20 @ 65#
Squats:
ReplyDeletea. 6x2 Back Squat @ 80% of 1RM...I have a new PR, so used new % of 128# (scaled to 125#)...still feeling like I have no bounce out of the bottom anymore, so still adding PC accessory work to help. Also being very diligent with ankle and hip mobility to help squat form.
b. 3x5 Front Squat @ 50% 1RM with 7 second pause at bottom. (62.5#, but scaled to 60#)...these felt fine while I was doing them, the last two reps were tough each set. My back was tight the next day. Really focused on my rack position on these and trying not to bottom out in the pause.
10 x 250m row
*2 min rest between intervals with 3-5 MU each rest period...
(Since I do not have MUs, I performed 3 C2Bs and 3 pushups each rest period)
1. :57
2. :57
3. :58
4. :58
5.1:01
6. 1:02
7. 1:00
8. 1:05
9. 1:04
10. 1:06
This was a lot harder than I expected it to be. The rest times felt less and less effective. Was disappointed how far my splits fell off at the end.
**Thursday I ran 2 1/2 miles and did some PC accessory work because I had to take Friday off. Did the following:
Snatch Grip RDLs 4x12 @ 65#
GHR 3x15 @ BW
Curtsey lunges 3x20
OH walking lunges 3x20 @ 65#
Hip Thrusts 3x20 @ 65#