Wednesday, August 06, 2014

Leg day: 20 kg front squats,close pushups, walking lunges, shoulder sled

Long but good day with solid work with a lot of new clients( lots of demos) a re arrange in the workspace at the studio(making me less efficient overall) lots of time in the thai squat  and then a pretty solid leg workout.

Chose to do double front squats today and I'm liking the pattern that's emerging. Basically specialized variety where I do different versions of the kb  squat each week. Kind of like the max effort days of the past , minus the one rep max requirement :)

SO there's
Single bell front squat
single bell clean and squat
double bell front squat
double bell clean and squat

It's basically the top three for now until I see if can do a real kb hack squat, with the bell behind the back and on the toes. I tried it before and couldn't do it but I have way more knee flexion these days so it's time to try
Goblet squat I don't count as real leg work more for mobility form and depth work. A great warmup or cooldown

Goblet squat
16 kg x 5
20 kg x 5
24 kg x 5

Double front squat
2 16s x 5
2 20's x 5 x 10 sets !
50 reps!
4400 lbs work ( not bad workload for squat with light bells and low reps)

Close grip pushups on paralletes
13,12, 10,10

this was awesome and not hard at all! first time over 10 reps too. nice direction and the grip variation did it's job perfectly.

Walking lunges
4 laps of 120 feet

tough tough tough but endurance and strength was there. Just hard. legs tired for sure.

Band rear delts
4 x 15 with red band

need a next heavier band

Shoulder sled
95 lbs x 250ft x 4 laps

yes! didn't puss out. got the fourth lap!

# 1.5 x 5/8 closed x 2 singles x 2

this was tough. tired. but ability to create total body tension is growing well. hand strength and static strength endurance is up too

 good one but I've really got to hydrate tonight. It's hot again


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