Noah Villalobos. UT Rugby. 420# Squat. #NBD
Week 9 Training: 13.09.06
A. DeadLift (Week 3): 3×8 @ 74% – Rest As Needed Between Sets
Notes: 1) Every rep should be a single but consecutive rep (no touch-and-go reps; no bouncing the bar). 2) Do not drop from the top: lower the bar back to the ground. 3) Set up every rep the exact same way — execute every rep the exact same way.
Auxiliaries – Start a new movement Every 90 Seconds. **Stay on the clock**
B1. 3×8/8: Bulgarian Split Squat – Front Rack – @45/35# Barbell
B2. 3×8: Good Morning – Light – Slightly Heavier Than Last Week
B3. 3×8: Weighted Supinated Pull-up – Challenging and UnBroken
Notes: Make sure your technique is dialed in on these movements.
BSS: Prop your back foot up on a box or bench. Your front shin should be vertical at the bottom of the split squat. Your back knee should touch or get close to touching the ground. If you choose to weight the movement, you can hold dumbbells or kettlebells down to your side or in the front rack. Keep your torso as vertical as possible.
SPU: Palms face your face. All sets must be challenging, but unbroken.
GM: Back in extension.