Saturday, March 7, 2026

Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Back squat go for new 1 rm max
*how i would work up
5 reps very light
3 reps add 30# or so
2 reps getting close to @70-75%
now just start adding 10-15 pounds
1 rep until you feel like making that jump to PR
Then
End with 1 set of 20 reps unbroken at @55%

3 rounds
20 calorie row
7 power cleans 135#/95#
20 toes to bar