A. KB Rack Squat @20×1; 6-8×5; Rest 3 minutes – 8×1, 28kg; 8×1, 32kg; 8×1, 40kg; 8×2, 48kg. – Couldn’t quite get the hands to touch when holding the KBs, but prob. could have gone heavier.
B. WTD Glute Bridge @11×5; 6-8×5; Rest 100 seconds – 8×1, 60kg; 8×1, 80kg; 8×1, 90kg; 8×1, 95kg; 8×1, 100kg. Fell quite comfirtable with this now. Prob. could have gone heavier for six reps.
C. Seated DB Press @3010; 6RM – both arms simultaneously – Went straight in with 18kg. Pretty much was my 6RM. SHould I be working up to it?
D. DB Seated external rotations @3010; 8 RM per arm – 8kg, but failed on eighth rep (both sides).
+
2k row for time – 10:04. Absolutely sucked at this, haha. Had it on the highest resistance. Went too hard the first 500m, and then pretty average the rest.
mcbann said:
let’s re test 2k without the damper at 10…set it at 5
no, just build up for the 6RM, if you could go heavier then absolutely go heavier 🙂
Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045