BB Glute Bridge
Set 1 - 85lbs x 20 reps
Set 2 - 85lbs x 20 reps - need to focus tightening glutes
Set 3 - 85 lbs x 20 reps - didn't get glute burn till last 5 reps
BB Deadlift
Set 1 - 75lbs x 10 reps - need to focus on keeping right toes on ground entire time
Set 2- 75lbs x 10 reps - better at keeping right toes grounded- focused on tracking knees outward
Set 3 - 75 lbs x 10 reps - better set. Felt stretch @ hamstrings & glutes
BB front squat
Set 1 - 50lbs x 12 reps - struggled last 2 reps - need to focus squeezing side glutes on top mov't
Set 2 - 50lbs x 12 reps - felt stronger pushing w quads on way up & tightening side glutes
Set 3 - 50lbs x 12 reps - could push thru more- might wanna try to pass 12 reps next time
Butt blaster
Set 1- 20 lbs x 20 reps @each - right glute felt more burn quicker & more than left
Set 2 - 20lbs x 20 reps @each- same
Set 3 - 20lbs x 20 reps @each - left didn't feel burn till last 5 reps - right struggled last 5 reps
I know I missed the lunges. To be honest, I kinda dislike lunges and its variations.
Kettlebell Class
Part #1: 20 min. AMRAP
1 rep Turkish Get Up @ each side - 20 lbs KB
10 reps clean & jerk aka Long cycle @each side - 18 lbs. KB
10 reps Sumo Deadlift & High Pull - 35 lbs. KB
10 reps diamond push up (half and half on knees and toes)
Part #2: Tabata style conditioning (10 sec rest/ 20 sec active for 8 rounds)
KB Swing (44 lbs. KB)
Plank hold (full plank-1/4 way down, 1/2 way down, all the way down)
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