Squat matrix after warming up and core work (prisoner squats, lunges, plyo lunges and frogs) 15 × 3 each
Back Squat: 10×65, 5 × 85, 5 × 105, 5 × 125
KB Goblet squats: 10×40lbsx3
RDL: 10×65, 5×115, 5×125, 5×135
1,000 meter row
Last edited by Catrin; 08-19-2013 at 09:21 AM.
I put together an obstacle course together with movements from the MovNat website. Then I raced my daughter, great workout, but she won!
Standing Overhead Press: 120 lbs, 3x5
Back Squats: 190lbs, 3x5
Calf Raises: 315lbs, 3x10
Power Cleans: 120lbs, 3x5
Bike intervals: 40:10 Sprints
20 reps each (40 for the unilateral stuff since 20 on each side)
rear leg elevated lunges
opposite arm and leg raise
split jump lunges
Got through 3 whole rounds in just under the time limit.
I never posted Mondays:
In the new and improved power cage I built in the loft of my condo:
Chin-ups: BW + 90, 2/2/2
Squats: 300: 5/5/5
Press: 135: 5/5/5
Power Cleans: 150: 2/2, 145: 2/2/2, 135: 3/3/3
Dips: +45 x 3/+90 x 3/+45 x 3
Bicep Curls: (in the squat rack!) 65 x 5/85 x 3/65 x 12
Deadlift (1x10x65) (1x5x77.5) (1x5x90) (1x5x95) (1x5x105) - PR, Nearly to failure
Squat (5x55) (5x60) (5x5x65)
Leg Extension (4x12x Weight 7)
Leg Curl ( 4x12x Weight 5)
Leg Press (3x12x160)
-I planned on doing Dead's first, but someone else was there, so I did squats first instead... probably could've done better on the deadlift (ie, not failure) if I had. Will do next time.
-Leg curls suck. Hate them, but will continue doing for now.
-Had to cut this one exercise short - a la leg raises - due to having to leave for an assignment I need to (and should be doing now) do.
-Had 9g of coconut oil in my coffee for the first time this morning. Weirdly, it did give me energy and powered me through my squats (which have gone up again, btw! )... will try again.