AM Workout (0600)
Felt much better than yesterday... last normal workout prior to Friday's PFT.
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# bar for 3x15
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
-235# x1, 215# x 2, 185# x 3
-275# x1, 225# x 2, 205# x 3
-305# x1, 275# x 2, 225# x 3
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
-75# for 3x10/leg on the LMRDL and 2x50# DB for 3x12 on the DB RDL
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 3x10/leg on the lunges ... 2 body saws each set and 10 face-pulls with 1 red band each set
E) Bike 2000m @ 85% Aerobic Pace: rest walk 2:30
x 5 Sets
• With the increased distance this week we are going to
lower the volume of total sets back down.
-Complete ... felt okay on these... was hitting right around 3:10 on each interval ... didn't really push the effort very high, but got it done.
PM Workout (1800)
Feeling extremely stressed with life/work, but got this in quickly... didn't feel great and I'm probably decently overtrained at the moment... looking forward to a few days off.
A.
Bench
Doug
| 1 @ | 130 | x 10 |
| 1 @ | 190 | x 5 |
| 3 @ | 220 | x 5 |
| 1 @ | 90 | x 10 |
| 1 @ | 130 | x 5 |
| 3 @ | 150 | x 5 |
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