Eccentric lower sb911

by ryanrj

Settings

lbskgs

Summary

August 3rd, 2018
1 h
32 sets, 263 reps
13230 lbs

1. RFESS eccentric (3x3) smith machine

Set 1: 5 x 45 lbs
Set 2: 3 x 65 lbs
Set 3: 3 x 95 lbs
Set 4: 3 x 115 lbs
Set 5: 3 x 115 lbs
Set 6: 3 x 115 lbs

Total: 1740 lbs

2. Deep lunge alap 60 sec.

Set 1: 1 x 60 lbs
Set 2: 1 x 60 lbs

Total: 120 lbs

3. Barbell glute bridge

Set 1: 10 x 45 lbs
Set 2: 12 x 135 lbs
Set 3: 10 x 155 lbs
Set 4: 10 x 185 lbs
Set 5: 10 x 185 lbs

Total: 7320 lbs

4. Cossack squat

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs

Total: 200 lbs

5. Cable anti rotation

Set 1: 30 x 30 lbs
Set 2: 20 x 40 lbs
Set 3: 15 x 50 lbs

Total: 2450 lbs

6. Front rack carry finisher - 3 min

Set 1: 1 x 100 lbs
Set 2: 1 x 100 lbs
Set 3: 1 x 100 lbs
Set 4: 1 x 100 lbs

Total: 400 lbs

7. Stair sprint finisher

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 10 x 10 lbs
Set 5: 10 x 10 lbs
Set 6: 10 x 10 lbs
Set 7: 10 x 10 lbs
Set 8: 10 x 10 lbs
Set 9: 10 x 10 lbs
Set 10: 10 x 10 lbs

Total: 1000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined