Monday, January 16, 2023

A.Back Squat

90% of last week's tough 6 for 8x4

B. Barbell Good Morning

x6 reps x 4 sets [heavier than last week across the board]

C. Workout

OT 4:00 for 3 rounds

500m row

20 db front squats, 50/35#/hand

rest 3:00

for time

75 Russian kb swings, 70/55

1K bike erg

D. Flexed

D1. Front Squat @ 2020 tempo x4 x3 sets [add 5-10 from last week]

D2. nordic curls x 10x3

D2. laying leg curls x 20

D2. tall kneeling curl to press x 15