Sunday 6/17 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
138 x 3
3 x 149 x 3
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
221 x 1
3 x 232 x 1 with 60-90 sec between pulls. Had planned 6 singles but they got progressively worse so I stopped there
RDLs cuz my sacrum needed these sooo bad:
3 x 135 x 8
Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant
Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
20 min walk at home plus a few sets of BW walking lunges for good measure