Since I qualified for the USAPL National Meet in Orlando Florida, the training intensity has begun to ramp up This week is 3 sets of 8, to work in some conditioning. Here’s how the session went today.
5 minutes on the bike
Resistance band hip stretches
Foam roll
Floor stretches
Squats:
Bar x 10
Bar x 10 with some gyration at the bottom for reps 7-10
135×5
225×5
275×3
Work Sets
335×8 we accidentally loaded the bar wrong, the bar weight should have been 345.
345×8
345×8
After back squats at 3 sets of 8, we went to front squats:
205×8
185×8
185×8
After front squats, we moved on to bottom half squats:
135×8 warmup
185×8
185×8
185×8
To finish up, we moved on to pull throughs. This is the first time I’ve ever done a pull through, so the setup took me a little time to get used to. You take the rope pull from the pulley rack, put it between your legs and squat back and up while holding the rope between your legs at a little wider than normal squat stance. Today I completed 3 sets of 15 reps at 170lbs on the pulley.
Next movement was hip abductors. You sit on a bench, put a resistance band – double looped just above the top of your knees and push your knees out. 3 sets of 15 for this one.
We moved on to 45 degree hypers for 3 sets of 15.
Lastly, I used the ab wheel for three sets of 8.
What a great training session, with great dudes. I’m looking forward to USAPL Nationals June 22-24.
185×8
