CORE

LEGS

1x500m/0:30r SkiErg

3x500m/0:30r row

Morning Ride

Logged with Hevy

Glute Bridge Isometric Holds
Set 1: 1min 0s
Set 2: 1min 0s
Set 3: 1min 0s

Goblet Squat
Set 1: 80 lbs x 10 @ 9 rpe 
Set 2: 90 lbs x 10 @ 8.5 rpe 
Set 3: 100 lbs x 10 @ 9 rpe 

Single Leg Standing Calf Raise (Dumbbell)
Set 1: 50 lbs x 15 @ 9 rpe 
Set 2: 50 lbs x 15 @ 9 rpe 
Set 3: 50 lbs x 15 @ 9 rpe 

Deadlift (Smith Machine)
Set 1: 175 lbs x 10 @ 9 rpe 
Set 2: 175 lbs x 10 @ 9 rpe 
Set 3: 175 lbs x 6 @ 10 rpe 

Seated Calf Raise
Set 1: 10 lbs x 15 @ 9 rpe 
Set 2: 10 lbs x 15 @ 9 rpe 
Set 3: 10 lbs x 12 @ 10 rpe 

Tibilalis Anterior Dorsiflexion
Set 1: 25 lbs x 15 @ 9 rpe 
Set 2: 25 lbs x 15 @ 9 rpe 
Set 3: 25 lbs x 15 @ 9.5 rpe 

Split Squat (Dumbbell)
Set 1: 50 lbs x 10 @ 9 rpe 
Set 2: 50 lbs x 10 @ 9.5 rpe 
Set 3: 50 lbs x 10 @ 9.5 rpe 

Back Extension (Weighted Hyperextension)
"6 holes showing"
Set 1: 0 lbs x 15 @ 8 rpe 
Set 2: 0 lbs x 12 @ 9.5 rpe 
Set 3: 0 lbs x 12 @ 9 rpe 

Sled Push
"5 Pulls w Functional Trainer 
Hole 8"
Set 1: 170 lbs - 1min 0s
Set 2: 180 lbs - 1min 25s
Set 3: 180 lbs - 1min 5s

Sled Pull
"5 Pulls"
Set 1: 170 lbs - 1min 5s
Set 2: 180 lbs - 56s
Set 3: 190 lbs - 58s

Single Leg Press (Machine)
"Seat 5"
Set 1: 80 lbs x 10 @ 8 rpe 
Set 2: 90 lbs x 10 @ 9 rpe 
Set 3: 100 lbs x 3 @ 10 rpe 

Calf Press (Machine)
Set 1: 60 lbs x 12 @ 8 rpe 
Set 2: 65 lbs x 10 @ 9 rpe 
Set 3: 65 lbs x 10 @ 9.5 rpe 

Leg Extension (Machine)
Set 1: 105 lbs x 10 @ 9.5 rpe 
Set 2: 110 lbs x 10 @ 9 rpe 
Set 3: 115 lbs x 10 @ 9 rpe 

Seated Leg Curl (Machine)
Set 1: 65 lbs x 10 @ 9 rpe 
Set 2: 65 lbs x 10 @ 9 rpe 
Set 3: 70 lbs x 10 @ 8.5 rpe 


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Freddie So

LEGS

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CORE

LEGS

1x500m/0:30r SkiErg

3x500m/0:30r row

Morning Ride

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