Wednesday's Workout
One Legged Squats: 2x9
BB Deads: 4x5 @ 225
BB Thrusters: 3x10 @ 95 lbs. (I'll explain)
DB Curls: 3x10 @ 50 lbs.
DB One armed Overhead Extensions: 3x10 @ 50 lbs.
Abs:
Crunches 3x20
Side to Side cherry pickers 3x20 @ 12lbs. med. ball
KB pass in-between legs 3x30 at 8kg
Reverse crunches with a stability ball 3x20
OVERVIEW
I wanted to work on my balance and ankle stability so one legged squats was something that popped in my head. These are very tough, even with a 4 inch stepper to sit down on with every rep. Deads felt great, I can't wait to ramp up the weight and get back to repping out 315. Just an fyi, my max on Deads was 3x8 @ 315. So that is what I'm shooting for along with 405 with squats @ 3x3.
Thrusters is something I saw on a Crossfit site. What you do is clean a BB, this would be your start position, and do a front squat and once you come up you do a push press, then squat again and push press again once your legs are almost strait. This killed me and made me feel so weak. The workout I want to do is from Crossfit called Fran. It is Thrusters at 95lbs super setted with pull-ups for 3 rounds. One round for 21 reps, second round 15 reps and the last one is 9, doing it as fast as you can for time. I was huffing it just trying to do my test sets. Expect more endurance type workouts as I get closer to my comp.
|