Today was another rest day. I got the awesome opportunity to judge for the Gladiator Challenge an event put on by my gym. It was really great to see a good representation of our athletes at this event. Definitely gave me some inspiration to move forward with this and give it my all.
Stretch: 3 x 30 Second Table Top Stretch R/L
3 x 30 Front Foot Plate Elevated Samson Stretch
*Wod:
Complete 6 Rounds:
4 Bulgarian Split Squat (2R/2L)
8 Alternating Walking Lunges (4R/4L)
Tempo = 32×2
Then 5 minutes L sit hold, 15 sec on 15 sec off
Results: Did the Bulgarian squats with a 40 lb kettle bell in the rack position and lunges were done without any weight.
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Thoughts: What the heck is a Bulgarian split squat you ask?? Well it is a lunge involving the elevation of your hind leg that results an increase of your range of motion which allows you to get an excellent engagement of your glutes and quads. I did these in tempo, so in I dropped as low as I could in 3 seconds, held at the bottom for two then explode up out of the bottom like a freaking rocket. (or that's what I imagine I am when I do them). i've been told they can be done with weights to increase strength or done without to get a good deep stretch. Both are pretty brutal. I made sure while I was doing them to not let my knee go over the toes. The purpose of what I did was more to stretch out and prepare my body for lots o' squats. Intake:
Breakfast: Iced Coffee and leftover Thai Ice Tea, fruit
Lunch: Leftover curry, rice and chicken
Dinner: Taquitos with hummus and some fro yo
Overall, a great day! (minus the power outage mid-blog composition)
*Smolhov programs bulgarian squats and lunges on this day and so I used Zach Filer IC Methodology to program this into my training.
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