2022.5.24
89,5 kg
Morning — Power Block Week 7 Day 2: Legs
Warm-up
4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.
Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8
(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)
&
Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8
(12.8, 12.8)
(12.8, 12.8)
(12.8, 12.8)
Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8
(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)
&
Alternating back-lunges with 1- to 3-sec pause at bottom
10.6, 12.6
(10.6, 11.6)
(10.6, 10.6)
(9.6, 9.6)
(8.6, 8.6)
Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6
(5.6, 5.6)
(5.6, 5.6)
(5.6, 5.6)
&
Box jumps
12, 12 — second step
(12, 12 — second step)
(12, 12 — second step)
(12, 12 — second step)
5 minutes of thoracic stretching
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 15 Pronated grip: 7 + 6 + 5 + 5 + 4 (27)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz One and neutral grip
During this morning’s box jumps, on the second-last rep of the last set, I didn’t jump quite high enough and stubbed my left big toe on the edge of the step . . . Insert expletive here.
Fortunately, nothing’s broken or cracked; just sore. I’m hoping this goes away in a day or two. This afternoon’s push-ups were a bit fun with an angry toe . . .