Max Effort Lower - Getting ack into the swing of lower body training
Long dynamic warmup
14" Box Squat
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
275 x 3 Wanted 3v3 - all sets nice and light and speedy
Snatch Grip Deadlift - one of my favorites
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5 - not used to doing deads after squats - I'm sure these will be going up quick in the future. wanted 3v3 - had more in me but decided to take it a touch easier on my first week back. Back was feeling it a bit on some sloppy box squat technique.
Pistol SS w/ring stir the pot
3 x 8 on the pistols on left side (worked up to 20lbs) Right side I still don't have the ankle mobility to do them correctly but I did do 1 set of 8.
3 x 10 on the stir the pot
295 x 3
Shoulder Extension mobility 4 min
Band Tricep/scapular mobility 2 min/side
I hate workouts when Im not hitting new bests but just getting back into the swing of things after my foot.. Time for pumpkin bread.
Also been doing Kelly Starret's Mobilitywods. They're awesome www.mobilitywod.blogspot.com Do it.