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Dynamic Lower

July 15, 2010

GREAT DEPTH!

WORK: Dynamic Lower

  1. Z-Health Warmup
  2. Jumprope x 100
  3. Box Squats – 8 x 2 @ 65% 1RM (45-60 sec rest)
    • 45 x 3 x 2
    • 95 x 3 x 2
    • 135 x 3 x2
    • 185 x 3
    • 225 x 2
    • 265 x 2 x 8
  4. Box Squats – Work to a “Today” 1RM, doesn’t have to be an all-time record
    • 295 x 1
    • 315 x 1
  5. Good Mornings (watch video for proper form – see how he pushes his ass back? Yea, that’s a goodmorning) – 5 x 10
  6. Glute-Ham Raise – 5 x 5-15
  7. Ab Work:
    • Hanging Leg Raises
    • Planks

Post 1RM to comments!

EDIT: My shoulders were so tight today.  I could have kept going but I was having a hell of a time getting myself into the proper position and got sick of it and stopped.  315# isn’t too back though.

GRUB:

  1. Breakfast
  2. Man-Ranch + Tuna Salad
  3. STEAK
    • Ribeye Steak
    • Sweet Potato + Butter
  4. Coconut Custard – Strawberry!
    • Same process as Andy Deas’ recipe, but instead of apples, strawberries
    • I just just up a package and threw it into the coconut milk, cooked, blended and refrigerated.  And it is AMAZING.

Have at it hoss

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