5kg x 8; 7.5k x 8; 10kg x 8 x 4set. Done, no problem! Slower eccentric and squeeze at the top with slight hold
+
B. Front foot elevated DB split squat; 6-8/leg x 3; rest 1:00 b/w legs
5kg x 8/leg; 7.5kg x 8/leg; 10kg x 8/leg; 12.5kg x 8/leg; 15kg x 8/leg x 3 sets
Done! Slower eccentric
+
10 minute amrap:
7 deadlifts (100kg)
11 bar facing burpees
15 box jumps (20") - step down
1st set: 1'36
2nd: 2'00
3rd: 2'06
4th: 2'10
5th: 1'51
6th: 4 Deadlifts
In the end had tons of lactic acid in my feet :P
+
C. Zottman curl; 10-12 x 4; rest :90
5kg x 12rep; 7.5kg x 12 x 4set
Done with a VERY controlled eccentric. Last set was my 12RM at the controlled speed.
Felt ok
Slept well also (8h)
PVC prone lift off: did in internal rotation and external rotation (video below). I opted for the internal rotation because it was a different stimulus, just it... You're my coach and, what you prescribe i'll do my best to comply! :)
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