BOX SQUATS:
Bar x10
65lb x3
75lb x3
[95lb x3] 5x
115lb x3
135lb x3
•••••••••
SPLIT SQUATS:
20lb x10 ea. leg
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
SINGLE LEG DB RDL:
25lb x10 ea.
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
O.H. PUSH PRESS
65lb x3
85lb x3
[95lb x3] 2x
•••••••••
DB BENT ROWS:
[50lb w/fat grip x5 ea / Orange band pull apart x15] 4x
(Had to choke up on orange band to increase resistance because I couldn't find the grey band)
•••••••••
T & Y
15lb x10
15lb x8
15lb x6
15lb x3
•••••••••
CORE WORK:
Sit ups x10
Butterfly Kicks x10
Sit ups x10
Russian Twists x10
Sit ups x10
Leg Lifts x10
Sit ups x10
Bicycle x10
Sit ups x10 Crunches x10
•••••••••
***All of the upper body and core work was done during class. I should have gotten a few more sets on the presses, but I wanted to keep things moving.***
I kept it light on the box squats because I just wanted to focus on form and maintenance. I was actually happy to get 3 at 135lb (even though I think my max on box squats is 100lbs over that). I didn't have any pain and I didn't even need to wear my belt. I'm encouraged by that.
I am disappointed that I'm only at 95lbs on presses. I loaded the bar with 105lb, but I had a funny feeling in my gut when I unracked it. Something told me "don't". So I didn't. Next time will be 100lb, I'm sure of it.
I'm sore in my hips and butt and back, but it's a good sore and it makes me happy.
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