9/5/20

Felt generally tired today... the worst workout I've had since starting this program ... but got everything in, hit all the tempos, but lowered the loading/intensity ... cardio at the end was generally not fun, tired to hit the numbers, but it was really just a struggle to get through. 

Warmup

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) Romanian Deadlift: 4010; 8-10 reps; rest as needed x 3 - prefatigue reps

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

A2) Banded Hip Thrust: 10X0 (fast reps); 20 reps; rest as needed x 3 

-95# for 3 x 8 on the RDLS ... 1 red band on the hip thrusts... great warm-up 

 

B) Back Squat: 3331; 6,5,4; rest 2:30

-165# x 6, 185# x 5, 205# x 4 ... rough tempo ... did not feel great on this, very light loading. 

 

C1) Split Stance Good Morning: 3010; 8-10/leg; rest 60sec x 3

C2) Dumbbell Suitcase RNT Split Squat: 30X0; 8-10/leg; rest 15sec between legs; rest 60sec x 3

-95# for 8/leg on the GM, 1 red band and 1 50# DZ for 3 x 10/leg on the split squats 

 

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

D2) Goblet Squat: 25X1; 6-8reps rest 60sec x 3

• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the

bottom of the squat for the full 5 seconds. Do not sit passively at the bottom of the squat.

-1 red band on the planks, 50# DB for 3x6 on the goblet squats 

 

E) 

5 Sets of:

AB 2:30 @ 80% Aerobic pace

rest :60

Ski 2:30 @ 80% Aerobic Pace

Rest :60

-Complete ... maintained 60 RPM on the bike and 2:00/500m on the ski ... was hoping to go a bit more intense than this, but this felt difficult enough for today.

F)

ROMWOD

-Complete