A. Back squat – 1×6@65%, 1×6@75%, 2×6@80%.
B. 3 rounds, not for time:
10 pistols (or split lunges) per leg
8 DB rows (slow negative)
8 DB press (slow negative).
A. Back squat – 1×6@65%, 1×6@75%, 2×6@80%.
B. 3 rounds, not for time:
10 pistols (or split lunges) per leg
8 DB rows (slow negative)
8 DB press (slow negative).
A. Back Squats
1×6 @ 65% – 100lbs
1×6 @ 75% – 115lbs
2×6 @ 80% – 120lbs
These are feeling a lot easier so I’m assuming that means I’m getting stronger 🙂
B. I did a similar workout to this a couple months back (but it didn’t have the negatives in it) so I used the same weight but it was quite challenging adding in the negatives!
– 3 sets of 8 Pistols – These were off a 16″ box which was challenging due to tensions in my ankles and calves.. Challenging but I did it!
– 3 sets of 8 Single Arm Rows with slow negatives. Used 40lbs but the negative got extremely challenging around rep 5 had to fight through the last few reps too…but again I did it!
– 3×8 Dumbbell Press with slow negative- used a pair of 25’s in eah hand and again those negatives make you fight!
Great workout again this morning, thanks Colin!
A. Done. I had to admit to Colin today that this cycle has been really great for my confidence under the bar. Not that there isn’t still room for improvement :).
B. 10 x pistol from 12″ box. 8 x 25, 30 then 35 # DB rows. 8 x 25# DB press.
A) Back squat
1X6 @ 65% — 70#
1X6 @ 75% — 80#
2X6 @ 85%– 90# (oops) Should have only been 80% but oh well.
B) 3 X 10 pistols off of a 16″ box I think. The larger yellow box?
3 X 8 db rows using 20#
3 X 8 db press using 20# as well. Man those were tough with the slow neg.
Fun day at the box!