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Box Jumps
- 3 jumps | 42 in 13
- 3 jumps | 42 in (PR) 13
- 3 jumps | 42 in 13
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Two-Arm Kettlebell Swing
- 55 lb x 8 reps 36
- 55 lb x 8 reps 36
- 55 lb x 8 reps (PR) 36
- Paired KB Swings with Box Jumps as my A1/A2
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Deficit Barbell Deadlift
- 115 lb x 5 reps 72
- 185 lb x 5 reps 115
- 255 lb x 3 reps 148
- 325 lb x 3 reps (PR) 238
- 325 lb x 3 reps 238
- 325 lb x 3 reps 238
- 325 lb x 3 reps 238
- The deficit was achieved by using 35lb plates instead of 45's. The sets of 325lbs were done with Monster Mini bands from EliteFTS; Bar weight was 255lbs on the floor, plus ~70lbs at lockout.
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Front Barbell Squat
- 115 lb x 5 reps 57
- 135 lb x 5 reps 66
- 185 lb x 5 reps 92
- 185 lb x 5 reps (PR) 92
- I haven't front squatted in a while, so these sucked. Using them in conjunction with deficit sumo deads to help boost starting strength off the floor.
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Lying Dumbbell Hamstring Curl
- 200 lb x 6 reps (PR) 27
- 200 lb x 6 reps 27
- 200 lb x 6 reps 27
- 200 lb x 6 reps 27
- These were actually body weight Supine Hip Extended Leg Curls (SHELC), done with my feet on towels on a rubber floor. I used my body weight as the load. Ouchie. The Pull Throughs, Skater Squats, SHELCs, and Rows were done as a 4 exercise group to finish the workout.
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Dumbbell Split Squat
- 30 lb x 5 reps (PR) 48
- 30 lb x 5 reps 48
- 30 lb x 5 reps 48
- 30 lb x 5 reps 48
- These were actually a Skater Squat with a 15lb dumbbell in each hand. The Pull Throughs, Skater Squats, SHELCs, and Rows were done as a 4 exercise group to finish the workout.
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Cable Pull Through
- 80 lb x 10 reps (PR) 20
- 80 lb x 10 reps 20
- 80 lb x 10 reps 20
- 80 lb x 10 reps 20
- The Pull Throughs, Skater Squats, SHELCs, and Rows were done as a 4 exercise group to finish the workout.
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Suspension Trainer Inverted Rows
- 10 reps 16
- 10 reps (PR) 16
- 10 reps 16
- 10 reps 16
- The Pull Throughs, Skater Squats, SHELCs, and Rows were done as a 4 exercise group to finish the workout.