Thursday, October 22, 2015

NerdStrong Gym - Strength Day

Today we continued our work on Back Squats.. but first we had our Build (Warm Up) and had to do a 230 Meter run, 2 rounds of 30x Jumping Jacks and 10x Reverse Lunges, then 5x Air Squats, 10x Banded Squats and finally 5x Air Squats.

Next was the "Proficiency" portion of the workout which was Kettlebell Glute Bridges, coaches asked us to do two rounds of ten.

We then did our "Quest" which was the Back Squat portion of the workout. We are working towards our one rep max. For today's back squats we had to work up to a heavy weight and then do 8 sets of 3. If I recall I think my heaviest was 145 lbs and half way through the sets you're exhausted.

And to finish off the workout we did our "Battle" which was a Five Minutes AMRAP (As Many Rounds As Possible). We started with 2x Dumbbell Push Press and 2x Dumbbell Renegade Rows but with every round we increased our sets by 2. So round two we did 4x Dumbbell Push Press and 4x Dumbbell Renegade Rows and then x6 and then x8 before time ran out on me. 

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