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12/13/2012 1:29:51 PM -
Squat /Pull Day

Itís been a week since the meet and I decided to lurk back into the gym tonight. I have a solid 3 months until my next week so I am going to rest and heal up these next few weeks. I have a quad/IT issue for a few months and the only remedy appears to be rest. It isnít a serious issue but soft tissue work, stretching and ice havenít fix things yet. A couple easy weeks should hopefully do the trick.

On to tonightís work

Warm up:

Rumble roller on the back, glutes.

ELITEFTS roller on the legs.

Lacrosse ball on the feet, hips, glutes, back, and delts.

I did 10 up/down passes on each area.

Wide Stance YOKE bar 5 second pause squats

85lbs for 8 reps

135 for 8 reps

185 for 8 reps

Standing close stance YOKE bar good mornings

85lbs for 8 reps

135 for 8 reps

185 for 8 reps

Standing Hip circruit against a looped mini band.

Front, Side, In, and rear extension for 8 reps each.


Scott Yard

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