M95C23T4 Split Squats, Front Squats, FSQ Walkouts, Unilateral OHP, Overhead Press & OHP Pin Press

08 Feb 2017 M95C23T4

LEGS & SHOULDERS Training

Easing into Unilateral leg training. The Front Squats were a breeze after the Split Squats. I think I will add in some Pistol Squats and replace the walkouts with Anderson Squats. So my overall squat lineup will be:

Pistol Squats 2-3 sets x 5-15 reps

Split Squats: 2-3 sets x 5-15 reps

Front Squats 1-2 sets 1-3 reps

Anderson Back Squats 1-2 set 3-8 reps

But this will happen over time. I am just getting started with this. But this will become into an even more fun workout: Squat Medley followed by Overhead Press Medley.

Split Squats:

20 kgs x 5 reps x 3 sets

Front Squats:

125 x 1 paused

Front Squat Walkouts:

165 x 9 seconds

Unilateral Overhead Press:

20 x 11

25 x 7

30 x 4

30 x 4

Overhead Press:

65 x 6

70 x 5

75 x 3

80 x 2

Overhead Pin Press:

75 x 3

75 x 4 PR

Front Raises:

2,5 x 10 x 3

Side Raises:

2,5 x 10 x 3

Rolling Thunder Intensity:

55 x 3s x 3

Rope Pull-ups:

BW x 5 x 2

Preacher Curls:

10 x 7 x 2

Hammer Curls:

10 x 10 x 2

Reverse Wrist Curls:

DB x 20 x 2