Max effort back squat 5-3-2-2-1-1-1
Glute-ham raise 5-5-5
Ab-wheel roll-out 5-5-5
Continuing my 1st full week of Westside inspired programming, today was ME lower body day. The idea is not neccesarily to hit a new PR every time out (though that is certainly possible), but to hit at least 3 singles at or above 90% of your 1RM. Weights went 225x5, 245x3, 265x2, 275x2, 285, 295, 305#. Glute-ham raises on the GHD have become just about my favorite movement since I've finally learned how to recruit the calves and hamstrings properly. I perform these as a hip extension and raise right into the GH raise. After 3 sets of 5 the benefit they lend to all posterior chain dominant movements (DLs, squats, oly lifts, etc) is obvious. The ab-wheel has always been one of my favorite movements. Far more than a tremendous core stimulus, the shoulders, lats, hip flexors, serratus, and quads also recieve a healthy dose, and the movement is very similar to slowly lowering from an inverted hang or front lever. Given that an ab-wheel costs about $8 at Walmart (a loaded barbell also works nicely), and the easily scalable nature of the movement, these should be in everyone's core movement arsenal.
Quick WOD tomorrow
J
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