9/22/20

 AM Workout (0830) 

Overall had a good AM session... legs were a bit tired from the 1000m running intervals on Sunday... but got through this fairly consistently. 

Warmup: 10mins Easy and Continuous Movement

250m Bike

8 Alt. World’s Greatest Stretch

4/arm KB Single Arm Flow (Row + Split Clean + Kneeling

Press + Overhead Lunge)

• Choose a light KB and just flow through the movements

-Complete ... used a 26# KB 

A) 

Bike 2000m @ 85% Aerobic Pace: rest walk 2:30

x 5 Sets

-Got all this in at about 63-65 RPM ... each taking between 3:00 and 3:10 

B) 

ROMWOD

-Complete

PM Workout (1600)

Overall had a great workout this afternoon ... really enjoyed not having to do conditioning at the end... felt strong on the front squats, which were very fun... I miss lifting heavy. 

 

Warmup

Monster Band Walk 25'/forward and backwards

Single Leg Hip Lift x 12/leg

KB Rack 1/4 Squat Pulse x 20-30sec

x 2-3 sets

-Complete 

 

A) Seated Good Morning: 2011; 12-15 reps; rest 60sec between sets x 3

-45#, 75#, 95# for 3 x 15 

 

B) Front Squat: 20X0; 1.2.3; rest 2:30 x 3

• Drop Sets: 1.2.3 = 1 rep Heavy, rest 15sec, 2 reps lighter, rest 15sec, 3 reps even lighter = 6

total reps for the first set. 3 total sets today - increase loads on each set if you can

-265# x 1, 245# x 2, 225# x 3 ... 275/255/235# ... 285/265/245# ... overall fun/different ... haven't done drop set tempo front squats in a very long time (if ever) ... fun stuff ... made me want to get back to regular lifting without constantly brutal tempos ... but still fun!

 

C1) Deficit Landmine Single Leg RDL: 20X0; 10-12/leg; rest 60sec x 3

• Stand on 2-4" plates for added ROM this week

C2) Dumbbell Romanian Deadlift: 10X0; 12-15 reps; rest 60sec x 3

• Fast reps - keep DB in front of legs

-80# to a 45" bumper plate for 3 x 10 ... DB RDLS for 3 x 15 with 2 x 35# DB 

 

D1) Single Arm KB Overhead Lunge: 20X0; 10-12/side; rest 30sec x 3

D2) Ring Body Saw: 2-3 reps with extended tempo (5sec out, 5sec hold, 5sec in, 5 sec hold); rest

30sec x 3

D3) Face Pull: 3011; 10-12 reps; rest 90sec x 3

-35# KB for 3 x 20 on the lunges ... body saws went 3,3,2... went to complete failure there on that last one ... tempo rocked me ... face-pulls with 1 black band