Monday, January 25, 2016

Monday 25.1: Squats, Bulgarian squats, Pull-ups, Box

Monday. Back squats 4x8 @ 120kg. Bulgarian split squats 4x10 (both legs) @ 2x16kg dh's. Wod, 3-6-9-12-15 of: pull-ups and box.

Another leg smash day. Good volume of squats or at least longer sets of back squatting. Then new accessory stuff. In the end I took a short metcon to get heart rate up.

  • Back squats 4x8 @ 120kg
Now as my wrist is out of order it's only natural to squat more. Back squats are always a good call. Everything starts with legs and there is room for these guys to get stronger. I went for long sets at 120kg. Couple of sets there. No doubt this kind of sets are a bit of a mental game but the weight was tolerable so there was no doubt of hitting them without issues. It was just a question of how much it would hurt and how quickly I would be able to complete each set.

  • Bulgarian split squats @ 2x16kg dumbbells
  • 4x10 with both legs
Yep, this is something I haven't done in the past. There is no doubt this is one annoying movement but it's also very efficient one. Probably works nicely after squats. Got to try them a couple of times and make some conclusions then with better knowledge. I also need to study how they should be done correctly. The way I do them on the video is most likely not the best version of them =)

Old school from 2013

  • 3-6-9-12-15 of:
  • Pull-ups
  • Box jumps
Quick one. Went unbroken with everything but the last set of pull-ups. My body was quickly worn out after starting the workout. Last round was 10-5. This was an intense one in the end. Nothing serious though.

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