8/29/20

Overall had a solid session this AM... lots of cardio. Felt good throughout this, enjoyable way to start my Saturday.  

Seated Band Hip Abductions x 20reps

Box Step Down x 8/leg

Quadruped HIP CARs x 4/leg (10sec/rep)

x 2-3sets

-Complete

 

A1) Kang Squat: 6-8reps; rest as needed x 3 - prefatigue reps

• Still keep the loads light, but you can increase a little from last week

A2) Banded Glute Bridges: 10X1; 20reps; rest as needed x 3

-Kang Squats 3 x 6 with 45# bar ... 1 red band for bridges 

 

B) Back Squat: 4141; 4,4,4,4; rest 2:00

-185#, 205#, 225#, 235# ... rough tempo, but felt good throughout

 

C1) Split Stance Dumbbell Romanian Deadlift: 21X0; 8-10/leg; rest 60sec x 3

C2) Dumbbell Suitcase RNT Split Squat: 20X0; 10-12/leg; rest 60sec x 3

-2 x 75# for 3 x 8 on the DL ... 1 red band and 1 35# DB for 3 x 10 on the lunges 

 

D1) Plank with Band Pull: 20X0; 10/arm; rest 60sec x 3

D2) Wall Sit: 60sec; rest 60sec x 3

-Complete ... this was supposed to be single leg wall sits... but just scaled back to regular wall-sit as it is challenging enough for me. 

 

E)

4 Sets of:

Bike 3 minutes @ 75% aerobic pace

Rest 1 minute

Ski 3 minutes @ 75% aerobic pace

Rest 1 minute 

-Complete .... kept a 2:05-2:10 500m/pace on the ski ... 55-60 RPM on the bike ... lots of aerobic work. 

Rest about 15 minutes then... 

 

F) 

3 x 800m with 3 minutes rest 

-3:06

-3:17

-3:18 ... sort of blew my wad on the first interval... surprised myself on the first one... I felt very slow so I was trying to push it... but ended up being faster by about 10 seconds over last week's interval ... anyway, at least got this stuff in.