4/20/21

Today was a good, albeit long, workout. Didn't feel particularly great on the weight lifting stuff... but got through everything. 

Warmup

Lateral Band Walk – 25’/side

Glute Bridge x 15 reps (pause 1 second at top of the rep) 

Wall Sit :30 seconds 

-Complete 

 

A. 

B-Stance Hip Thrust; 10x0; 15-20 reps per leg; rest 45 seconds between legs x 2 

-Complete

 

B.

Front Squat 30x0; 2 reps @ 80% - 1 rep every 2:00 x 5 sets 

-Don't have a true 1 RM on front squat at the moment... but chose 295# (25# over last week's triples) and got through it ... took a big effort.

 

C.

Split Stance Landmine RDL; 30x0; 8-10/leg rest 60 sec x 3 

Banded Hamstring Curls; 201; 15-20 reps; rest 60 sec x 3 

-135# for 3x8/leg ... tough tempo ... curls with 1 purple band for 3x15

 

D.

DB Suitcase RNT Reverse Lunge; 20x0; 8-10/leg rest 30 sec x 3 

Ring Plank :60 seconds; rest 30 x 3

Supinated Grip Body Row Hold; 30-45 seconds; rest 90 x 3 

-2x50# DB + 1 red band for 8/leg  ... :60 on the planks, :30 on the row hold 

 

E.

Bike 1000m x 8 sets @ 85% aerobic power, 2 minutes rest*

 

*Aim is to match the same split times as last week, only this week add two more sets 

-Complete ... got these all right around 1:35-:140 ... felt consistent