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 :)
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
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 !
4400 lbs work ( not bad workload for squat with light bells and low reps)
Close grip pushups on paralletes
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.
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
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