Wednesday, December 28, 2011

Day 119 of 365 - Lower

Warm Up
Elliptical - 16 minutes, 5 over 160bpm, stop at 130bpm
Foam roller and mobility with 12k kettlebell

Front Squat to Box - 5 x BW, 45, 90; 3 x 100; 5 x 110lbs
DO Axle Deads (25lb plates) - 5 x 10 x 123lbs
Reverse Lunges - 4 x 8/8 x BW; 1 x 8/8 x 5lbs overhead

I focused on using my arms on the elliptical and hit 174bpm at one point. It messed me up a little while lifting. I think 5 minutes over 160bpm but under 170bpm might be the best for my warm up. 165bpm as the target, I suppose.

Squats felt good today.

Reverse lunges are difficult for me to coordinate. I kept them light, using a dumbbell overhead as an alignment cue on the last set. The toe on my left foot hurts if I step too far back. They were significantly harder than the forward lunges I have been doing.

Watched the Power Unlimited documentary on youtube this morning. Good times.