Aug-11

AM

BFR Primer:

BFR wrap @ 6-7/10 tension on leg

HB Back Squat 4 x 10 @ 135# / 2020 tempo; rest 30sec

+

A. HB Back Squat – build to heavy triple for the day; rest as needed (not a max, 9/10 effort)

380# with no belt. Squat felt a bit off but still could hit a decent number.

B. Front Squat – 2 x 10 for time from the floor @ 225#; rest 3min b/t sets

Both sets under 20 seconds with max speed. Still tough.

C. BB Hip Thrust (shoulders elevated) w/ miniband on knees – 4 x 10 @ 185-225#; rest 90sec

+

2 Rounds for time

30 WB @ 30#

20 Deficit K.HSPU (4.5″“)

10 DL @ 275#

5:41 deficit wasnt that high but still fatiqued pretty bad. Was tired.

PM

60min Base Support @ EN2 (65-75% HR max)

*mix & match Ergs / Road Running / Cycling / etc 

Roadbike ~70 minutes outdoors!