Thursday Training Log

Thursday 12/15/2011

Afternoon

Heavy Leg and Core Day

On this day we really hammer our legs and low back. More emphasis is placed on glute and hamstring development although quads are still worked by the heavy squatting.

Box Squats

6 Sets X 5-10 Reps for warm-up.

Working sets

6 Sets X 2 Reps. These were performed in a dynamic fashion ramping up in weight. Once the bar slowed down we called it. This ended up being after 6 sets. Missy hit a 2 Rep PR. I worked up fairly heavy as well. Nowhere close to a PR but it was a PR from post surgery layoff.

Pull Throughs on a low pulley

3 Sets X 10-15 reps. For Missy we were still getting her form down and getting her used to the movement. I went buck wild and worked up I think to 140 lbs.

CV Deadlifts

3 Sets X 10 Reps. Missy’s form and technique was excellent. I went a bit lighter on this as I was taxed from the squat sets and heavy pull throughs.

We called it after this. Workout lasted about an hour and a half. Sets were estimates for the most part. We went very fast between the squat sets and it was very taxing but rewarding.

Evening

10 Minutes of Light Cardio. Legs were cramping so made it brief.