Monday, June 20, 2016

Monday 20.6: Squats, Pistols, Ghd, Lunges

Monday. Back squats 5x10 @ 90kg. Skills, 3rds of: 14 pistols, 20 ghd. Accessory, 400m walking lunges with weight vest.

Bradshaw destroyed my forearms the other day. My best guess is that my right forearm is in a bit of an inflammation mode right now. That has an effect on the things I was able to practice today. I was pumped up to do a bunch of stuff but turned up smart and listened to my body. Today was purely lower body oriented session due to circumstances.


  • Back squats 5x10 reps @ 90kg
  • Touch'n'go style

This was a bit different action. Lots of reps with lighter weight. The thing was that breaks were not allowed on these sets. Just take it on your back, and pump it up and down for 10 reps. Weights was alright for today, last reps were nastier on the sets, especially the 4th and 5th set. This could have been heavier though but for now I'll take it. These weren't a walk in the park by any means.



  • 3 rounds of:
  • 14 pistol squats, alternating
  • 20 ghd sit-ups

Holy hip flexors. Both movements burdened those areas and they didn't get much recovery in the process. Changed the leg after every rep. Completed those without breaks but paced myself every round. Ghd's unbroken.


  • 20x20m walking lunges (400m)
  • Wear a vest

I've done this before in the past. In the beginning this goes on nicely. After couple of rounds it gets tough. Legs burn a lot. Towards the end it just gets worse. The latter part is miserable. But it's definitely going to be good in the long run. In the evening my legs cramped continuously so the leg work for today was definitely on point.

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