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Workout was much easier today but still was not able to successfully complete the final superset. Goal is to strengthen legs and core to be able to properly complete a set of 10 reps on each leg doing a “Pistol”, which is a one legged squat. I used a step to ensure I reached parallel on both legs. The pistol is used by the Spetsnaz as a benchmark for testing. Apparently I am in the ‘poor’ category. I can do 5 strict on each leg at this point but I am able to control it very well. I was able to get two supersets before I couldn’t do any more. Keep in mind I won’t complete a superset unless I can do it in strict perfect form. Sloppiness could lead to injury and you should never get sloppy.

Perform 3 sets of prescribed reps below in a circuit. When complete, move to next superset.

Superset A)
Overhead band squat x 12, Pushup x 15, Prisoner Reverse Lunge x 20

Superset B)
Pistol (each leg) x max, Towel chin-up x max minus (-)1

Superset C)
Feet on ball pushups x 15, Glute Ham raise on swiss ball x 15

Superset D)
Inverted Row pause x max, 5 second hold, Pushup pause x max, 5 second hold

Superset E)
Siff squat toe raise x 30, spiderman pushup x 24, siff lunge x 16, block pushup (each arm) x 10, ball rollout (abs) x 12

Took roughly an 1 1/2 hours. Drank a BCAA drink before and during the workout to aid in recovery and reduce soreness.

Christian Henning
Oklahoma City Personal Trainer