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Night Time

February 19, 2014 (Night)

Exercise Type: Weights

Comments:
Goblet Squat: 10x16kg, 24kg, 32kg (Repeatx3)
Front Squat: 5x 24kg (right hand racked), 16kg (left hand overhead); switch arms. Too much weight!
10x16kg (L/R)
10x24kg (L/R)
5x32kg (L/R)
Did some duck walks with the 16kg but my knees were not ok with that.
25x Leg Lift w/ 16kg in right arm locked out, switch arms and do 25x more. 25x2-count twist crunches.
Reverse Lunges: 10xRight (bell racked in right arm, step back with left leg), 10xLeft @ 16kg (bell racked in left arm, step back with right leg).
Repeat @ 24kg.
Repeat (5 reps) @ 32kg.
5x reverse lunge, front lunge @ 24kg( bell racked in right arm, step back then forward with left leg x5; switch arms/legs, x5)

10x One Arm Shoulder Shrug (L/R) @ 32kg
10x Waiter Hold Front Squat @ 16kg (L/R)
10x One Arm Shoulder Shrug (L/R) @ 32kg

Finished with 1:00 wall sit w/ 16kg on the legs, drop weight and hold for another 1:00. Then topped it off with an easy jog around the block with Javi and Raj. Knees were starting to flare up even after that short distance. Wanted to run tomorrow but will probably forgo that to save myself for the ruck Friday.