*hip circle warm-ups
Leg Extensions
- 80 x 10 x 4
Seated Leg Curls
- 100 x 10 x 3
Unilateral RDL w/ KB
- 30 x 10 x 4
Rack Pulls (1 pin)
- 225 x 5
- 315 x 5
- 405 x 5
Hold for time on the belt squat (aka Glutes on fire)
- 565 x 3 minutes
After thoroughly warming up my si joint was feeling well so I decided to do some rack pulls with the guys. I was able to work up to 405 before there was discomfort so I stopped there to ensure I was able to squat come Sunday.
I tried something new that Allen was doing on the belt squat. Holds for time with 50% of your best squat for 5 minutes. What I didn't remember before I eagerly stood up with the weight is that Allen is now a 1100# squatter....I am not. So I was able to gut out 3 minutes before the burning was too much. Had to gather myself afterward before I was able to walk to the nearest chair. Good times.
