Work-out #1
1 mile on the dreadmill, 1 mile on the elliptical thingy, 1 mile on the rower, 1 mile on the beastmaster. Blah, blah, blah.
3 rounds
Good mornings, 135#,x 10
knee roll outs, 3
Standing cable crunches, 150#, x20
Work-out #2
Row 1 mile
Back Squats, 135#x12, 185#x10, 205#x8, 335#x3, 335#x2, 315#x2, 275#x8
Ham Raises, 8, 8, 8, 8, 8
Squats felt terrible today, I couldn't get the bar seated right, my form was sloppy. No need to beat myself up.
4 rounds
Blast offs on a 18" box, 10 on a side, 5 split squats on a side
3 rounds
OHS 89# with chains, 8
Standing Cable Crunches, 150#x20
1 mile on the elliptical thingy
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2 comments:
I wanted to add from a previous thread but thought it was too much to have to go back the last page so I'll say it in this comment page. To strengthen your squats you can practice 1 legged squats. If you aren't able to do this then start by resting the back leg on a box and adapt to it. This should strengthen your squats considerably. Lengthen your strides. This can be accomplished by increasing your running pace instead of going for distance with shorter strides. May help with your squats.
Also, do you have a page that gives your proportions, measurements, age, bodyfat, current goals, etc.? It's so much easier to follow and read into an athlete when you have these details.
"The real cycle you're working on is a cycle called yourself. The machine that appears to be “out there” and the person that appears to be “in here” are not two separate things. They grow toward Quality or fall away from Quality together." Robert Pirsig
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