warmup:  foam rolled my IT Bands, Adductors, Piriformis; back rolls to V-sit, fire hydrants, prone spinal twists, cat/cow, active childs pose, windshield wipers… just was in the mood for some yoga-centric core work

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

120 x 5

150 x 5

180 x 5

 

main (2-3 min rest, belt worn)

195 x 5

225 x 5

255 x 8

IMG_5008

 

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

165 x 5

205 x 5

245 x 5

 

main assist (1 min rest, crossgrip, belt worn)

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

notes:  by the time we got to the main assist, we had 9 minutes left to do 5 sets of 5!  So I had to bust the reps out pretty quick, and even then ran a little bit over.

Advertisements