Saturday, January 5, 2019

Weightlifting

SN from Deficit/ w pause at knee 50×5, 60×5, 70×5

SN w/ pause two inches off floor 70×5

SN 70×5 (2)

Bottom Up Back Squats 50×5, 60×5, 70×5, 80×5 (3)

SN Grip Push press x 10 x 3

Glute Ham Raise x 5 sets

Crunch Circuit

Swole

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1) Incline Bench Press w/ bands.

x10x5

A2) T-bar rows

10×5 sets

B1) Barbell curls.

x10x3
immediately into

B2) standing cable curls.

xarap x 3

C1) French press.

x10x3

C2) delts.

maltese raise x 10
victorian raise x 10
side delt raise x 10
x2 sets

Kevin Glasswl83