Wednesday 4/15
SSB box squat to parallelish box (one notch down from highest setting:) 25’s x 2-3, 45’s x 1, 45 + 25 x1, 2 plates x 1, 2 plates +25 x 1, 2 plates + 25 + 10 x 5,5,6
invert row: bw x 2 x 10 triset with
isometric hold hip thrust: bw x 45s, 45s triset with
reverse hyper: 45 per side x 15, 20
ADSR: 2 plates x 1 trip per side
side plank on tall jump platform: 60s per side
random other sled work
Friday 4/17
bench, inside orange power rack: 45×2, 95×2, 135 x 1, 185×1, 225×1, 245×1, 275×1, 280 x 5,5,7 I switched to the rack because I won’t always have a spotter due to my work schedule. Safety first, plus this way I can set up farther underneath the bar to more easily give my own lift-off’s.
push up, hands on lowest platform box thing: bw x 15
invert row: bw x 10
sled presses/sled reverse flies: One plate x 75 reps (broken up into sets of 25 alternating)
Conor Attack! 