Mobility Warm Up
BB Plié Squat/ Assisted overhandgrip pull up practice
45lbs x 20 / 1
50lbs x 20 / 1 - need position neck properly so not to strain traps
55lbs x 20 - practice dead hang on pullup bar contracting lats
BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)
185lbs x 12- felt heavy / 20
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)
235lbs x 10- singles last 2
Leg Press (weight on @ea side)
3x100lbs x 12
BB RDL / Weight Plate Side Lunges
2x85lbs x 12 / 2x25lbsx12@ea
Seated Ham Curl
60lbs x 12 - light
65lbs x 15
70lbs x 12
Cable Standing Leg Curl / DB Side Step Ups (4 risers)
22.5x15@ea / 20lbsx16@ea
10 min HIIT sprint
50m -9 secs x 8 rounds
80m -13secs x 5 rounds
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