9d (edited) • 🏋️ Today's Training
Todays Session — Lower Body Strength
Goal of session:
Lower-body strength, unilateral control, frontal-plane stability, rotational strength
Warm-up:
Bike 4 min (nasal)
World’s Greatest Stretch 2×4/side
Cossack Squat 2×5/side
Ankle Rockers 2×8/side
Hamstring Walkouts 2×6
Main Work:
Trap Bar Deadlift
5×3–4 @ 85–90% | RPE 8–9
Bulgarian Split Squat
4×6/side @ 70–85% | RPE 8
Single-Leg RDL
3×8/side @ 60–70% | RPE 7–8
Landmine Cossack Squat
3–4×5/side | RPE 7–8
Cable Woodchop (High → Low)
3×8/side | RPE 7
Finishers / Conditioning:
Rower sprints
6×20s ON / 40s OFF
Damper 5–6 | 30–36 spm
Notes:
RPE 7
Sleep 6 hrs
HRV nil
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Todays Session — Lower Body Strength
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