Lexen Xtreme Training Tips

We haven’t posted much about our weekday training since work schedules and family lives end up creating a lot of different groups, usually doing different things, and recently all on different meet training cycles.  We have a core set of movements we typically will rotate, focusing on lower back muscle work such as good mornings, and the squat and deadlift assistance movements, while occasionally rotating in speed squats and speed pulls.  Usually in the afternoons we will do similar to what the morning guys did, or as much as they’ll tell us they did.

Today’s work:

Speed box squats
We used the giant cambered bar along with a set of blue bands, 8 sets of triples, with the afternoon guys varying their works sets between 2 plates and 3 plates + the blues.  Raw dog

Speed pulls with thick bar

Good Mornings on belt squat machine
This was apparently a Chuck invention in the morning.  We connected some chains and hooks onto the belt squat machine cable, then put ab straps around our shoulders and did 3 sets of good mornings with 4 plates.  The ab straps were a little awkward, but got some good work into the lower back, especially after the band squats.

Some of the guys then broke off and did either 45 degree back raises holding the medium sand bag, or single leg reverse hypers.  Most of us then finished with static barbell holds and ab work.