12/1/21 lower deadlift day
20x10 Single legged toe touches 10/leg
20x10 Bulgarian split squats 10/leg
20x10 Hip thrusts
6 10s Plank variations
Deadlift - plate shoulder rotation - jump squats - 10s plank variations
20x50 - 10x10 - 5 - 7
5x90 - 20x10 - 7 - 9
5x90 - 20x10 - 10 - 10
6x90 + 6x90 alt grip - 10 - 10
Didnt really feel like going too heavy today.
I have no idea what these shoulder rotations are actually called, swung up from one hip down to the other, 10 reps and then 10 reps behind the neck.
Plank variations - normal plank, lift 1st arm, lift 2nd arm, lift 1st leg, lift 2nd leg, left side plank, right side plank, right knee tucked plank, left knee tuck plank.
- 1 arm snatch - Rdl - banded rows - wall sit
5x10 - 20x50 - 20 - 40s
10x10 - 20x50 - 20 - 60s
15x10 - 20x50 - 20 - 60s
10x20 - 20x50 - 20 - 60s
Snatch with a weight plate doesnt feel quite as good as kettlebell, but it does the trick.
Im going to start tracking progress from next week, probably 531 style using the closest variations to the primary lift i can, Floor press, axle deadlift, standing press and hopefully a back squat if possible, if not ill settle for front squats.