squat squat squat

Workout Friday, Nov. 18th, 2011

Warm-Up

1000 m ergometer row, easy pace

Mobility

Hips, Hams, Quads, Calves, Shoulders, Forearms, Wrists; Thoracic

Training

Squat: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 225 / 1 x 240 / 3 x 5 x 242.5. Not as bad as Monday’s work. More control on eccentric portion of lift. A couple of reps did not reach full depth (others, of course, were too deep). A few reps were “good morninged” out of the hole; several were ridiculously slow through the middle. And my yelling on the third set is just laughable (see video).

Rehab/Exercise

Wrist/Forearm: pronated and supinated wrist curls, 10 lbs DBs x 5 x 8

Upper Body Aux: 20 lbs DBs w/ FatGrips. Reverse Flyes & Triceps Extensions; Hammer Curls x 3 x 8.

Push-Ups: 5, 5, 5, 4, 4

Conditioning

5 rounds:

Pulls-Ups: 4, 4, 4, 4, 3

KB Swing @ 25 lbs, 10 reps

Farmer’s Carry @ 100 meters; 25 lbs FatGripz DBs (after rounds 1, 2, 3, 4 only)

The Video


Let me know what you think...