Friday – End of Week

Hard to believe it’s Friday already. I can’t believe how fast these days are going. Still a good group of people at the gym – at least 20.

General Warm Up
2 Rounds
10 Kang squats, slow
10 back rack reverse lunges, alternating
10/10 dynamic calf stretch
0:45/0:45 spiderman stretch

Back Rack Deficit Reverse Lunge Prep
Warm Up Sets
Every 2:00 for 8:00 (4 sets)
5/5 back rack deficit reverse lunges (barbell = 35)
3/3 back rack deficit reverse lunges (light)
3/3 back rack deficit reverse lunges (medium)
3/3 back rack deficit reverse lunges (medium heavy)

Strength/Power
Back Rack Deficit Reverse Lunges (I could only use the barbell = 35)
Every 2 Minutes for 12:00 (6 sets)
3/3 back rack deficit reverse lunges

Accessory Work
3 rounds for quality
10 pistols from box, left
0:10 rest
0:30 split squat hold, left
0:10 rest
10 pistols from box, right
0:10 rest
0:30 split squat hold, right
0:10 rest

The pistols were very hard. I had like no balance. I ended up doing there where I sat back on the box. Foot out and off the floor then slowly lowered to sit on box and then stand. Maybe someday I can stand on the box and do it.

Good work out. I’m tired and body is ready to rest. Thankful for the weekend.

Have a nice weekend everyone.

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