Morning – BB
back squat
dead lift
hamstring pull (machine)
glutes (machine)
glutes (GHD)
Evening – C + CF
30mins treadmill
1h Body Pump (weights; barbell; fitness)
1h crossfit: outdoor WOD: 3 rounds:
KB swing
plate swing
C&J
barbell swing
crunches
OHL
run
And after all that my dear friend massaged my hammstrings… OMG! WHAT A PAIN!! ❤
Day 10: 95 squats
Morning – G
Front lunges: 20x: air lunges; 20kg bar lunges; 20kg bar lunges on BOSU; 20kg bar lunges on core platform; 20kg bar pulse on BOSU;
Squats: 20x: air squats; 20kg bar squats; 20kg bar squats on BOSU;
Back lunges: 20x: air lunges; 20kg bar lunges; 20kg bar pulse on BOSU;
Sumo squats: 20x: air squats; 20kg bar squats;
Squats: 20x: squats on the ladder; one leg squats on the ladder;
Deep muscles my friends, DEEP muscles! 😀
Morning – C
1h hardcore spinning
Evening – BB – leg workout
3×12 back squats (40kg barbell)
3×12 front squat (30kg barbell)
3×12 split squat (40kg barbell)
3×12 hamstring back pull (cable machine)
My legs are dead! Can’t move! And tomorrow morning wanted to do skipping.. we’ll see 😉
Rzeźniczka 