Wednesday, December 9, 2020

Run - Convict Conditioning - Front Squat

Wednesday, December 9, 2020

Home Gym

1200

Tempo Run

2.56 mile run (10:29 pace; 26:56 moving time) around Pomona Lake Number 2


Convict Conditioning
  • Push-up - 10/6, work to 10/10 then 20/20 for progression
  • Supported Squat - 15/15, work to 30/30/30 for progression
  • Pull-up - 5, work to 8 then add another set 10/10 for progression
  • Bent Leg Raise - 12, work to 15 then add another set
  • Short Bridge - 25/20, work to 25/25 then 50/50/50 for progression
  • Straight Bridge - 8/5, work to 10 then 10/10
  • Handstand Hold - 20 sec, beginner is 30 sec; go back to Level 2 Crow Stand start at 10 seconds, build to 1 min
Front Squat

5 sets of 2 reps (build to heavy double)

warmed up with 45, 75, 95#

working sets at 115, 135, 145, 155 (video), 160#





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