Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=KV78xzXJ...4&index=34



June 21 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and Accessories - Fast n Greasy

197.2 bodyweight

1500 cals headed to 2800 for the day

30 min cardio - 8 miles stat bike uphill - 126 bpm



Today went good , had some energy back , some steam built up in the boiler , bar moved good , main had good pop and travel.



Way better all around than yesterday.



Repeated the final 555 wave of seated GM's and we'll start the new wave of seated and standing on the same week.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - CAT - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x5

Working Sets - 250x5 - 300x3 - 340x2

Working Singles - 375 x1 x1 x1 x1 x1



Reverse Andersons - SSB - top down - 9" Range of Motion 2x2

Progression - 5" 420x1x1 - 7" 420x1x1

Working Sets - 9" 515 x2 x2



Anderson Squats - SSB - Bottom up - full release on pins

Working Sets - 290x5 - 310x5 - 330x4



Seated GM - SSB - Repeat last session to even up with Standing

Working Sets - 290x5 - 310x5 - 330x5



Front Squats - SSB

Working Sets - 150x5 - 200x5 - 240x4



Tbar Rows - Fusion Wave

160x5 - 190x5 - 210x5 - Begin New Wave



Abs - Paloff Press - double looped red minis - 4x20