10/12/20

AM Workout (0945) 

Didn't really push the loading this morning... still a bit sore/fatigued from Saturday's 12 hour evolution... overall though, happy to get back in the gym and move, even if under lighter loads. 

Warmup: 

Wall Sit with Banded Hip Abductions x 20reps

Curtsy Step Down x 8/leg

Bird Dog with Cross Body Knee/Elbow Touch x 10/side

x 2-3sets

 

-Complete 

A1) Front Foot Elevated KB Front Rack Split Squat: 20X0; 8-10/leg; rest as needed x 3 - pre-fatigue

reps

• 2-4" Step for front foot

• Still keep the loads moderate to light, but you can increase a little from last week

A2) Sumo Stance Romanian Deadlift: 30X0; 8-1 0reps; rest as needed x 3

-2 x 35# KB for 3 x 8 to 45# bumper plate ... across at 125# for the RDLS for 3 x 8

 

B) Back Squat: 30X0; 3.3.3; rest 20sec/2:30 x 3 sets

• Cluster Sets - There are 3 total sets today and each will consist of 9 reps! You will perform 3 Back

Squats at a 30X0 tempo and then return the bar to the rack. Rest 20sec and then pick up the bar

again and perform 3 more reps at 30X0 tempo. Repeat this rack and reset 1 more time for a total

of 9 reps and the completion of this set. After 2:30 rest you will repeat the entire set again.

• Tempo has slowed back to 30X0 this week, but there should still be ZERO pauses!

-215#, 265#, 285# ... only used a belt on the last set... overall felt good 

 

C1) Split Stance Romanian Deadlift: 21X1; 6-8/leg; rest 60sec x 3

C2) Theraband Barbell Hip Thrust: 10X0; 6.6.6; rest 15sec/rest 60sec x 3

• This is an 18 rep Cluster Set

-135# for both movements .... 3 x 6/leg on the deadlifts 

 

D1) Windshield Wiper: 2020 x 16-20 reps total; rest 60sec x 3

D2) KB Front Rack Quarter Squat With Pulse: 30-45sec rest 60sec x 3

• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.

-135# for 3 x 16 on the WW... 2 x 35# for 3 x :30 on the squats... was brutal on the quads/glutes

E)

0-10mins

10 Lateral Hops (over Paralette) 

10 Russian KBS (72#) 

20 Steps Dual KB Front Rack March (2 x 72#) 

10 Knees-to-Elbows

 

10-20mins

21/16 Cal Ski

5 Burpee Box Jump 24/20"

7 Hand Release Push Ups

15sec Ring Row Hold

 

20-30mins

.5 Mile Assault Bike

20 Walking Lunges

2 Wall Walks

10sec Wall Facing HS Hold at top of last rep of Wall Walk

-Complete ... don't remember the exact rounds on this, but just flowed through this at an 80% effort ... got a big sweat. 

PM Workout (1830) 

Got in this missed cardio from Saturday... didn't really want to do this, but got it in and got a lot of quality intensity out of this. 

8 sets of: 

Burpees 45sec @ 90% Aerobic Pace: rest walk 45sec

AB 45sec @ 90% Aerobic pace; rest walk 45sec 

Ski 45sec @ 90% Aerobic Pace; rest walk 45sec 

-Complete ... went 15 burpees every round, kept the bike above 70 RPM, kept the ski below 1:49/500m pace ... felt very consistent.