Friday - Squats, uppers assistance

0900

1) biceps/triceps/rear delt openers

2) wide stance squat to pause 5 - 60,80,90,100,110 kg
*barefoot
*3 second pause

3) DB sandbag squat - max reps at 45 kg (30)

4) lat pulldowns - 2x15x80 kg

5) 2 x 15 sec db lateral raises / 15 sec hold
30 seconds rest
2 x 15 sec db lateral raises / 15 sec hold
60 seconds rest
2 x 15 sec db back fly / 15 sec hold
30 seconds rest
2 x 15 sec db back fly / 15 sec hold
*6 kg DBs

6) single DB overhead press - "bring sally up"
*15 kg DB

• Notes: Taking a crack at some of Julien's programming today. Mixed and matched a little bit, but will dive in fully after next week's hiking trip is done. Found a good way to recreate the sandbag squat grip with the dumbbell, though its definitely not as challenging as a front rack hold.
• Body: Hip flexors are sore from the sprints.