Warmup: Foam Roll/ Lax Ball... AIS Hip Flexors.. Prone Press up..Modified QPTER...
Downward dog into spiderman lunge x6*; Cradle Walk;
KB Arm Bar 14kgx Time I don't remember
Bridges x20
X-Band walk x 20*
Deadlift- Up to 515x1 @9 and stopped there. Feeling really good. End of last cycle did 505x1 @ 9 so we're heading in the right direction. Still think I'm good for 560-575 with a decent bar and a radio.
Front Squat- 225x1; 265x1 295x1; 315x.....Fail. Didn't keep air after on racking it.. tried to recover it before starting but wasn't able to and got skwaaashed. Should be good for a ride next time with some better jumps.
Plank/ Side Plank/ Woodchops... Straight Arm Plank on Ball with Hip Flexion..
Finished with 3 round of that.
Drove down to the local school and did 10 hill sprints.
This marks the end of the Intensity Block for me and I'll be making some training changes in the coming weeks. I'll be going back to an Accumulation phase with the focus being to put on some more size. Intensity on main lifts will be Submaximal while volume/ intensity of assistance lifts will be pretty high. I'll look to set some modest rep PR's during these 8 weeks but nothing to crazy.
