Wednesday: 5/29/13, Strength

I) Training:
1) Warm up:
- hurdle overs (side, front)
- Wall squats, air squats, goblet squats
- dirty dogs, fire hydrant circles

2) Leg curls:
- 2 x warm up sets
- 2 x 8 x 130#, finish each set with AMRAP partials

3) Back squats:
- 8 x 6 x 135# + heavy bands (fast)

4) Leg Press:
- ascending/descending set: 5 reps each weight starting at 2pps to 6pps, hold at top while parter adds plates.

5) Split squat:
- isometric hold: 1 x 45s x 95#

6) Oh walking lunges:
- 1 x 60 feet x 45#

7) Suitcase carries
- a lot w/ 60# db

8) Glute bridges:
- 1 x 100

II) Nutrition:
- Hydration: 1 gallon
- Protein: >200g
- Carbs: <50g data-blogger-escaped-br=""> - Supp: 5k mg of fish oil, 2k IU D3, zmc

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: great
- Hot shower
- Dousing x 1

IV) Notes:
- Using the heavy bands for the squats was a ton of fun. We were pausing most reps at the bottom and really exploding out of the hole. The giant leg press set was painful, especially hiding the weight on the top as your partner strips or adds 45# plates on.