5/29/21

 Today was a good workout ... first time back and able to workout with my wife. It was really nice to workout together, had a much better time in the gym with her than I did working out alone. 

Warmup

Wall Sit with Band 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 DB Suitcase Split Squat: 30X0; 6-8/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 Good Morning: 20X0; 8-10 reps; rest as needed x 3

-2x25# to 1 45# bumper plate for the SS for 3x6/leg and 45# for 3x10 on the SSGM

 

B) Back Squat: 20X0; 5,4,3, 5,4,3; rest 2:00

• Wave Load - this loading sequence goes as follows. There are 6 total sets and the first 3 should

increase as the reps decreases. On the last 3 sets, the reps return back to 5 and then down to 3.

Your loads for the second wave should be higher than the loads used for the same rep scheme

from earlier.

• Tempo is quicker this week and there should be ZERO pauses!

-275# x 5, 300# x 4,  325# x 3 (no belt)

-305# x5, 325# x 4, 350# x 3 (belt) 

 

C1) Death March: 30X0; 4-6steps/leg (8-12reps total); rest 60sec x 3

C2) Barbell Hip Thrust: 20X1; 10-12reps; rest 60sec x 3

-2x50# DB. for the death march and 235# for the hip thrusts 

 

D1) Ring Body Saw: 3030 x 8-10reps; rest 60sec x 3

D2) Kettlebell Front Rack Wall Sit: 30-45sec rest 60sec x 3

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

-3x8 on the body saw ... 2x35# KB for the wall-sit 

 

E)

6 Sets of: 

AB 90sec @ 85% Aerobic pace;                                         

Rest walk 60 seconds 

Row 90sec @ 85% Aerobic pace; 

Rest walk 60 seconds 

-Complete ... good stuff, kept these fairly comfortable, but was a good sweat