Today was overall a solid workout, nothing too taxing, but lots of good training.
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, unweighted 3 x 15 each leg
B.
Front Squat 30x0; 2 reps @ 80% - 1 set every 2:00 x 5 sets
-265#, 275#, 285#, 295#, 300# ... didn't go at exactly 80%, just went off of feel ... tough reps with the tempo / no lifters
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
-80#, 95#, 95# for the RDLs, 1 red band for the curls
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
-35# DB and 1 red band for the lunges ... :60 on each plank, :30 on the body row holds
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 ... kept 65-70 RPM on each interval, feeling solid aerobically
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