Last Week of 2020 – Monday

I went to class yesterday – weight lifting and then the stretch & mobility. The weightlifting was good as it was relaxed and a focus on doing the lifts correctly. The stretch & mobility class – not sure who came up with that name but my body did not even think it could move after I got home. It was supposed to be at a more relaxed pace and it was but I think my body can’t handle 2 hours of exercise all together.

General Warm Up
3:00 row or bike easy (row)

2 rounds
30ft/30ft banded monster walk
0:45 glute bridge walk-ups
0:45 squat with counter-balance (10#plate) 0:03 pause in bottom

Skill and Build Up
Back Squat Prep
5 tempo back squats (0:05 lowering, 0:05 pause in bottom, 0:05 ascent)
5 back squats, no pause
use empty barbell

Build Up
4 sets
4 back squats (increase load to anticipated starting weight)

Strength & Power
Back Squat
Every 3:00 for 21:00 7 sets
1 – 35 + 27.5 + 27.5 = 90#
10 – 35 + 25 + 25 = 85#
1 – 35 + 30 + 30 = 95#
10 – 35 + 27.5 + 27.5 = 90#
1 – 35 + 35 + 35 = 105#
10 – 35 + 35 + 35 = 105#
1 – 35 + 45 + 45 = 125#

PR at 125# previous PR on 11/5/20 was 120#

Cool Down
3 rounds
10-15 weighted sit-ups (I actually did 10 of these with an abmat. I had only been able to do sit-ups with my feet under my couch over zoom. So, I wasn’t sure how I would do but I actually did these with a 10# weight.)
20 bird dogs (alternating)

Good workout for today! Have a great day everyone – see you tomorrow!

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