The central nervous system boost I got from the floor Deadlift was so intense that I got up the next morning and felt like a million bucks! I also had a ton of energy to teach my cardio/muscle/interval class that morning, which is not usually the case after a strong workout such as this. So, in a word, I am SOLD on central nervous system stimulating exercises like squats and deadlifts. Next week's lift to get coached on (I hope): Bench Press. Yes, I've benched (see workout below), but if this coaching session is like the others, it'll look like I've been playing with Tinker Toys by comparison to what I will be doing!!! Like one of my ladies said in class tonight: "This getting stronger stuff is so empowering!" Yup.
Warmup and Prehab: various
Core Training: Core Conditioning class. 30 min.
1A- Sumo Squat: 1 x 8r x Universal Bar (45#), 2 x 50#, 1 x 60#, 1 x 65#.
1B- Seated Lat Pulldowns (w/handles): 1 x 8r x 27.5#; 1 x 8r x 35#; Bar pulldowns: 2 x 8r x 70#.
2A- Deadlift (NOT a full workout on this exercise today since it was done during a short coaching clinic): warmup set: 1x 3 x 65# followed by 1 x 4r x 85#; 1 x 3r x 95#; 1 x 2r x 105# (whoa!).
2B- 1B- Lateral Raise and External Rotation: 3 x 8r x 10# dumbbells.
3A- Bench Press: 1 x 8 x 45#, 1 x 8r x 55# (warmup); 3 x 8r x 65#
3B- High Cable Face Pull (kneeling): 5 x 10r x 22.5#