Today was a solid workout ... was supposed to have part F as a separate session... but was warmed up and it was only a mile of running... just wanted to knock it out and have my training for the weekend over.
Warmup
Seated Band Hip Abductions x 20reps
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
x 2-3sets
-Complete
A1) Kang Squat: 8-10reps; rest as needed x 3 - light load
• This A1/A2 superset is known as pre fatigue work. It helps get a lot of blood to the tissues
and preps us for part B and beyond. Don't overload this and simply focus on fluid reps.
A2) Single Leg Glute Bridge: 20X0; 10/leg; rest as needed x 3
-Kang Squats 3 x 10 with 45# bar, bridges unweighted
B) Back Squat: 5050; 5,5,5; rest 2:00
-155#, 175#, 195# ... very light loading, but 50 seconds of TUT each interval was brutal
C1) Split Stance DB Romanian Deadlift: 30X0; 10-12/leg; rest 60sec x 3
C2) DB Suitcase RNT Split Squat: 20X0; 12-15reps/leg; rest 60sec x 3/side
-2 x 35# for 3 x 12/leg on the RDLs ... went unweighted on the split squads, just used 1 red band for 3 x 15/leg
D1) Plank March: 20reps alternating; rest 60sec x 3
D2) Wall Sit: 60sec; rest 60sec x 3
-Complete ... surprisingly challenging
E)
3 Sets of:
Ski 4mins @ 75% Aerobic Pace
Rest 1 min
Assault Bike 4 mins @ 75% Aerobic Pace
Rest 1 min
With these longer intervals today it is our principal focus to maintain our pacing. 75%
Aerobic is something that feels like it can sustain well beyond the given interval duration. If
1000m of running takes you 4mins at this pace, then I want you to pace for something you
could do for 10mins.
-Complete ... kept about 2:05-2:10/500m pace on the ski and about 60 RPM on the bike
Rest about 15 minutes then...
F.
2 x 800m at 3 minutes rest
-Result =
3:15
3:18 ... these were a bit slower than I was hoping for ... but these were not on a track, had to cross some streets and some minor elevation changes ... overall still good training. Glad to get it in and over with.
G.
ROMWOD
-Complete
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