Monday, December 26, 2022

Monday Warmup

12:00
1:00 walking
30 jumping jacks 20 air squats
10 pushups
5 chin ups

A Back Squat
20 reps at 40% 1RM x 1 set

10 reps x 70% 1RM x 2 sets rest 3 min betwen sets

B1  Deficit Deadlift 13 reps x 4 sets

using 75% 1RM deadlift rest :30 before b2

B2  Front Foot Elevated Lunges
13 side x 4 sets holding DB same side of the lunging leg

heavier than last time

rest 1:00 before b1

C 4 sets for effort

18 belt squats on sorinex machine 15 Barbell shrugs
15 Alternating Reverse Lunge Steps 10 Seated rear del flyes