My partner flaked on me; so I call a mulligan on our time together, today. He was 25 minutes late and left early -- only giving us 25 or so minutes together.
Whatev. Here's what *I* did on a
dynamic leg day.
warmup with cardio, static & dynamic stretching, and roller
parallel box squats: on the clock; 8 sets of 2 @ 225 (all about the speed).
banded sumo deads ("light" band ... only bar weight given; band adds 135?): 275 x 4, 225 x 5, 225 x 5, 225 x 5, 225 x 11 (grip failed) -- again, all about the speed.
good mornings: 135 x 8 (ab interlude with a medicine ball and my partner); 135 x 6 (my abs were too pumped for my belt to fit
) -- slow and steady wins the race, here.
landmines: 1/2p x 10, 1p x 10, 10, 10 -- FAST
pull-down abs: 3 sets of 10 @ 180 -- average rate ... need to really feel it in the abs and not the back.
pullthroughs: 3 sets of 10 @ 150 -- like a jackrabbit
assisted pullups (natural grip): 10 @ 60 assist, 10 @ 50 assist, 10 @ 40 assist -- fast, but smooth (no jerking)
pullups (natty): 4 ... all on my own.
not a bad day: almost passed out twice (actually had to catch myself); almost puked once; had people gawking at my freakishness.
