Week 2 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
Sunday's training was 3x5 for beltless squats followed by good mornings and then a conditioning circuit and abs. Squats went better than last week, my adductor held up pretty well. I went with a pretty close stance, and it worked fairly well to take some pressure off my hips, but I think I may move them back out another inch or so. I also need to move the bar down a little lower on my back.
I followed strength work with a lower-body specific conditioning circuit. Slowly getting in better shape..
Warm-Up:
*500 meters on rower*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A. Squat (beltless, close stance) - 3x5 w/ 365lbs[youtube=https://www.youtube.com/watch?v=qByoCML-JA0]
A2* 3x5 of Box Jumps in between warm-up setsB. Straight Bar Good Mornings - 3x10 w/ 185lbs
C. Ab Wheel - 3x12
Conditioning:
*3 Rounds non-stop of 20/15/10 reps:A. Deadlifts (225lbs)
B. Rower (calories) (saw that my pulls weren't long enough, will adjust for next time)
C. Walking Lunges (53 lb Kettlebells)
[youtube=https://www.youtube.com/watch?v=iYQXwOwf6Yo]
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