Monday, August 20

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1.  Back Squat
work up to a 1 rep max

2.  Front Squats
3 x 10, across

3.  RDL
3 x 8-12 Romanian Dead Lifts, across – watch the demo video here.

Warm up by climbing up in weight for a few sets of 4-6 and you should get a good idea of what to use for your working sets.

4.  4 rounds of:
15 Weighted Abmat Sit ups 70/50 – anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar – no swing, no kip, control the negative.
9 Second L-Sit

5.  Split Practice
Spend 8 minutes (4/side) working towards a split.

6. Recovery Row
7 min easy Row – no foot straps, no monitor

If you don't got it – it's still 4 mins per side, but…
Modify by putting 2 abmats on boxes.
Attempt to square up hips and lift your torso.

Comments

  1. Matt shaw says:

    BS @ 260#
    FS @ 135#
    RDL @ 135# (WOW I am not flexible)
    Hit the 4rds hard! Felt like the negatives on the T2B really crushed me. Cant wait to wake up in the fetal position tomorrow!

  2. No heavy weights today, bilateral groin pull…really, that is possible.
    4RDS workout complete with knees bent on L sits (consider them S sits)
    3/4 pd sit ups
    Lots of stretching
    Row for “fun”

  3. BSQT 245#
    FSQT 135#x5, then gravity took over
    FSQT 125#x10x3
    RDL 185#x12x3
    ABS: had to break up the TTB into sets of 3 on rds 1 & 2, gutted out sets of 6 on 3 & 4
    Final L-sit only 8 sec
    Did additional 9 sec tuck-hold on rings.

  4. Audrey
    Back SQ: 105
    Front SQ: 55
    RDL: 85
    Not for time as RX
    Wall stretches instead of splits
    7 min row

  5. 1RM Back Squat – 190# (failed 195# twice-light switch on the ass is still turning off)
    Front Squat 3×10 – 115#
    RDL 3×12 – 135#
    4 rds: 50# DB Situps, strict T2B (3 rounds unbroken, 1 rd. 8/4), 9 sec L-sits
    7 min. Row (1500m)
    Split stretch, if you can call it that…more like an isosceles triangle stretch

  6. Back Squat – nope
    Front Squat – no again
    RDL – 55#, short ROM
    4 Rds Ab work completed as written, used 8kgKB for weighted sit-up
    7 Min recovery row

  7. Katie Lowe says:

    8/20
    Back Squat 175#
    No Front Squats
    RDL 3×8 at 105#
    Ab Work
    Split Practice
    Recovery Row

  8. Amanda
    Back squat-240#
    Front Squat-130#
    Rdl: 155#
    Ab work
    SPLIT practice=funny
    Row

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