Deadlift, Sunday April 12, 2015
box pull, four mats under bar: 225×1, 275×1
box pull, three mats: 225×1, 275×1
box pull, 2 mats: 225×1, 275×5,5,10 (added belt)
This is down within two inches of the floor.
orange efs band hip thrust, feet on short box: bw x 20, 17
reverse hyper: one plate per side x 10, one plate + 25 x 10, 10
side plank on bench: 2 x 30 sec per side, alternating
ARSD: plate + 25 x 3 lengths left then right
skip step drag: 2 plates + 25, random amounts I don’t know how to describe these. Step forward with one foot then take a short stutter step and then repeat a long step with the original foot.
Monday, April 13, 2015
military press, yellow coded needle thread bar: 45×5, 95×2, 135×1, 155×5,5,6 These sucked. I haven’t been able to get my wrists in good position for these for a while now. I use the same open grip I’ve used for years.
log press: empty x 10, 10’s x 10, 10, 12
reverse hyper: 1 plate per side x 10
pull up: bw x 6, 6, 5, 5
side plank, on bench: 2 x bw x 39sec, L-R, alternating
front plank, on bench: 45 sec
ARSD: 2 half lengths per side, alternating x 45 + 25
lateral walk sled drag: one length per side x 45 + 25, one length per side x 2 plates + 25
skip step drags: 2 plates + 25 x 1 half length per side, 3 plates + 25 x 1 half length per side, one trip per side