8/18/20

This morning was a solid session... the best lower body training session I've had in months... the last few programs I've done haven't had great lower body workouts... happy to get this in, had a good time.  

Warmup

Lateral Band Walk 25'/side

Glute Bridge x 15reps (pause 1sec at top)

Wall Sit 30sec

x 2-3 sets

-Complete 

 

A) Banded Hip Thrust: 10X0; 20reps; rest 60sec x 3

-Complete, 1 black band

 

B) Front Squat: 30X0; 3 reps @ 75-80% 1RM every

2:00 x 5 Sets

-225#, 245#, 255#, 265#, 275# ... didn't go off of a true 75-80% ... just went off feel ... no belt/shoes/wraps ... just used a belt for the set of 275# ... overall felt strong, rough tempo 

 

C1) Split Stance Landmine RDL: 20X0; 10-12/leg;

rest 60sec x 3

C2) Glute Bridge : 4011; 10-12reps; rest

60sec x 3

-RDLS went 80#, 90#, 100# ... bridges went unweighted, 15#, 35# 

 

D1) Dumbbell Suitcase RNT Reverse Lunge: 20X0;

10-12/leg; rest 30sec x 3

D2) Plank: 60sec; rest 30sec x 3

D3) Ring Row Hold: 30-45sec; rest 90sec x 3

-DB lunges with 1 red band and 2 x 35# DB ... ring row holds for :30 

 

E.

Assault Bike 1000m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets

 

Your aim this week is to keep all sets very consistent. Find a repeatable pace so that when you

finish your 6th set you feel as though you could have done more

-Complete ... each of these took about 90 seconds, tried to keep a 70 RPM for each interval, was consistent on this piece 

F.

ROMWOD

-Complete