9/29/20

Today was overall a good session... the conditioning was a bitch and a half ... it was a long effort. Overall happy with today's training, had a good time in the gym. 

Warmup 
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets

-Complete
 

A) Seated Wide Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3

-95# across for 3 x 10 

 

B) Front Squat: 40X0; 3,3,3; rest 3mins each set building in weight - make your final sets quite TOUGH

-225#, 250#, 275# ... 4 second tempoo was rough, but 275# felt easier than I thought it would, fun stuff. 

 

C1) Deficit Landmine Single Leg RDL: 20X0; 8-10/leg; rest 60sec x 3

• Stand on 2-4" plates for added ROM this week

• Increase load from last week a touch

C2) Single Arm DB Cross Body RDL: 2010; 8-10/arm; rest 60sec x 3

-90# for 10, 8,8 on the landmine RDLs and 50# across for 3 x 10 on the DB RDL 

 

D1) Single Arm Dumbbell Overhead Walking Lunge: 10X0; 10-12 steps/arm; rest 30sec x 3

D2) Banded Hamstring Curl: 2020; 10-12 reps; rest 30sec x 3

D3) Banded Face Pull: 20X2; 10-12 reps; rest 90sec x 3

-75# across for 3 x 10 on the lunges ... 3 x 10 with 1 purple band for the hamstring curls and 3 x 10 with 1 black band for the face-pulls

 
E)
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set). All should feel sustainable for the full time.
Ski 15 Cals
:20 Hollow Hold 
Assault Bike 15 Cals
4 Wall Walks
10 Burpees 
10 Knees-to-Elbows 
rest walk 3:00

-39:20 - 12:00 rest = 27:20 total time of intensity ... this was a slog, not too difficult (aside from the wall-walks) but just a lot of volume. Overall lungs felt good though.