Garage Gym
(HingeSquat)5"x10,7.5"x10,10,10
(SidePlank)3x30/30
(SplitSquat)30#x10,10,10
(Deadlift)225x4,250x2,275x2,300x1,1,240x4,4,4,4
(DeadHang)4x30
(BroadJump)44-61"x10
(Stretch)
60 mins
Started with hinge squat for sets of 10 with side planks. I've been doing these later in the WO, but think it might be better as a warmup. Knees a little cranky. Next were DB split squats with DB's in each hand. These were ok, knees a little cranky still. Next was deadlift for 1@RPE 8, -20% 4x4. Did top single at "300". The right side felt heavier.... it was. I mis-loaded and only had 295, so I corrected the weight and did the single again. Then I backed off 20% and did 4 sets of 4. Let pretty good. I did dead hangs with deadlifts. Next I did 10 broad jumps, every 30 seconds. Started relatively easy and pushed harder into the 2nd set of 5 with my last being my longest. Enjoy these, but they aren't necessarily easy on my knees. But, I think dynamic movements like this will be key for me long-term. Finished with some stretching, focusing around the knees. Solid WO.
Nutrition/Weight:
179.2
No comments:
Post a Comment