Friday, January 6, 2012

1/6 Dynamic Squat day w/bands

Today was dynamic squat day..using bands for additional resistance at the top. This exercise builds speed in your squats.. We utilized 40% of 1rm plus about 65lbs in bands for Kellie, and 135lbs in bands for Nick and Justin... 10 sets of 2 reps each.. Then we followed up with high intensity, low volume accessory work with Stiff Legged Deadlifts, T bar rows, and weighted situps..
Nick: 205+ bands, Justin 135+ bands, Kellie 135+ light bands
Stiff Legged Deadlifts:
Nick, 135, 225, 315, 365, 405x1 Justin: 135, 225, 275, 295 Kellie: 135 8 sets of 4
T bar: Nick: worked up to 255x5 Justin: 180x4 Kellie: 75x4 Great job all!

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