5/8/20

This morning was a solid workout... lots of posterior chain/glute work and some stuff aerobic conditioning. Overall enjoyed myself in the gym today, looking forward to training tomorrow.

Warmup
3 Sets
15 Banded Hip Thrust + 20 sec isometric hold at top
rest 30 seconds
8-10 KB loaded Jefferson Curl (light)
rest 30 seconds
30 sec High Knees Tuck Jumps
rest as needed

-Complete

A.
Super-Set:

Snatch Grip Romanian Deadlift; 3100; 8-10 reps
rest 75 sec x 3 sets

Suitcase Long Step Walking Lunge: 30x0; 14-16 steps
rest 75 sec x 3 sets

-Complete, went 115#, 135#, 135# for 3 x 10 on the SGRDL, 53# KB across for the lunges for 3 x 16

B.
Super-Set:
Barbell Hip Thrust 20x0; 8-10 reps
rest 75 sec x 3 sets

Goblet 1 1/4 Squat: 2111*; 8-10 reps
rest 75 sec x 3 sets

*2 sec lowering, 1 sec pause at bottom, perform the 1/4 squat and back down and immediately rebound up, 1 sec pause at top.

-Complete, 155# for the thrusts, 3 x10 and 53# for the squats, 3 x10

C.
Every 5 minutes for 20 (4 sets) of:
45sec continuous single-arm Front Rack March (53/35#)
15/12 Cal Bike
12 Supine Toes-to-Bar (3 sec lowering)
9 Box Jump Set Down (24")

-Complete ... didn't time the intervals, just went for intensity and got through each set

D.
ROMWOD

-Complete