Saturday 25.4: Double session

Saturday. AM: Amrap 20 of row, devils press and burpees. PM. Squats, pistols and 1-legged step-ups.

I had a chance to hit a double session. My oldest daughter joined me in the first session, and then the latter one was in the evening going solo.

Amrap 20. Result 5 rounds

• 500m row
• 7 devils press @ 2x15kg dumbbells
• 10 burpees

This was a pure conditioning workout. Had a steady pace all the way. It was pretty much aroun d4 minutes per rounds. Basically it took 2 minutes on the concept2 rower and another 2 minutes on the burpees and devils presses.

Strength. Link to the session

• Back squat
• 10 @ 106kg
• 8 @ 111kg
• 6 @ 116kg
• 4 @ 121kg 
• 2 @ 126kg

Evening session's main goal was to smash some lower body. First some back squat progression I have done couple of times. This time between 106kg and 126kg. After squats it was time to do more unilateral work in the form of pistols alternatin after each rep. Purpose was to do those 50 reps unbroken. It hurt but I got them. A little shaky in the end. After those, straight into one-legged box step-ups. Ten reps per leg, then change on the fly. I went through those 100 also unbroken that way.

Accessories.

• 50 pistol squats
• 100 1-legged box step-ups