1) prep:
assault bike
spiderman lunge complex
elbow planks
reverse plank flows for shoulder extension
2) back squat - build up to heavy 5 for today
5 x 135,185,225,245,265#
then...
3 sets:
5 x back squat @ 225# (slow ECC, fast CONC)
5 x nordic hams
5 x db jumps (15# each hand)
2 min rest between
3) db goblet squat
15 x 60#
12 x 75#
9 x 90#
10 x 100#
4) arm farm: 2 sets
20 x band triceps
20 x band hammer curls
20 x band lateral raises
- Notes: Fuck this was fun. This is truly how I like to train - strength work with dynamic stuff in between - be fast and athletic then get a mean pump. Feels good after doing all the high rep and hypertrophy stuff over the past months. Granted my squat is weak as piss right now, but overall this felt great. Going to be wearing my lifters for squats for a little bit, as I am trying to focus on more leg drive and to stop using my hips so much. I need to keep doing nordics....they felt sketch.
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