SATURDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
ME- Pull off 2 DC blocks against bands up to a heavy single
We haven’t pulled in a while so pulling twas on the menu for today. The last training cycle around we did the same thing off 3 blocks so I was curious to see what the comparison would be. Last time I pulled 345. This time I pulled…. 345. Same band setup. One less block.
Pulling off blocks is turrrrible for me. But at least my strength hasn’t dropped a terrible amount post-meet. The last time we did this variation was during a strength phase or at the beginning of one and we are smack dab in the middle of a conditioning phase. So I guess these McFlurries are helping keep my strength up. Or at least at a maintenance level.
It was also a good opportunity to see everyone’s pulls for the first time since I’ve only seen the newer people squat.
Yoke bar good mornings 5x5 moderately heavy. Just used a plate on these since my back was mildly fried and I want to make sure I do these right, not just fold over and flail around.
Close stance leg press 3x40-50. Last week of these shenanigans. I just do whatever the weakest guy does on these.
Standing single leg hamstring curl 3 double sets 10-12 reps first set, about 8 reps second set. It took me about two weeks to figure out a way to feel these in my hamstrings instead of my calves….
Banded glute bridges 4x15- or other weak point work. I need butt work more than everyone else. Everyone else just needs more hamstring.
planks 3x 45-60 sec.
Free Time
