9/1/20

 This morning was a solid session. Overall felt good throughout this workout ... 1500s at the end sucked. 

Warmup

Lateral Band Walk 25'/side

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

Wall Sit 30sec

x 2-3 sets

-Complete

 

A) Wide Stance Hip Thrust: 10X1; 15-20reps/reps; rest 60sec between sets x 3

-Complete ... not loaded, just went bodyweight

 

B) Front Squat: 30X0; 3,2,1, 3,2,1; rest 2mins

• Wave Load: Add weight for first sets of 3, 2, and 1

Then make the second sets of 3, 2, and 1 heavier than the first

-225# x 3, 260# x 2, 285# x 1, 260# x 3, 285# x 2, 315# x 1 ... felt strong, probably more there, but the tempo was tough to figure out a loading with ... used a belt only for the second wave. 

 

C1) Single Leg Landmine Romanian Deadlift : 20X0; 10-12 reps; rest 60sec x 3

C2) Barbell Good Morning: 20X0; 10-12 reps; rest 60sec x 3

-Deadlifts with 70#, 3 x10 ... good mornings went 75#, 95#, 115# for 3 x 10

 

D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 10-12/leg; rest 30sec x 3

D2) Extended Plank: 45-60sec; rest 30sec x 3

D3) Single Arm Ring Row Hold: 30sec/arm; rest 90sec x 3

-Lunges 1 red band and 2 x 53# KB for 3 x 10 ... planks went for :45 (rough) and the ring rows were :30 each arm (super rough) 

 

E)

Bike 1500m @ 85% Aerobic Pace; rest 2mins x 5 Sets

-Complete ... held around a 65 RPM which came out to 2:20 - 2:30 each interval ... last couple were big efforts to maintain that 65 RPM.