Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

• 3:00 SkiErg (678m)
• 3 Sets
  • 12 DB Combo Shoulder Raises (front + lateral, 8#)
  • 4 Wide Push-ups
  • 4 Push-ups
  • 4 Diamond Push-ups
  • 10 PVC Passes
• 4/4 Landmine Bench Press (45#)
• 5 Russian KBS (53#)

Chest & Triceps

4 Sets

• 10/10 Landmine Bench Press (65-70-75-80#)
• 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

• 10 Incline Bench Press (45-95-105-115-120#)
• 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

• 12 Incline Flys (25# DBs)
• 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

• MAX Wide Push-ups
• 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

• 30 Double Unders
• 15 Air Squats
• 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.