AM Workout (0700)
Had to break-up my workout a bit due to some work obligations, but it was nice to just get the cardio in during the AM session.
A)
Bike 1500m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets
• The aim this week is to match the same split times as last week, only this week 1 more set than last. Volume increase without intensity increase. Utilize the breaks to keep quality high.
-Complete ... kept 65-70 RPM ... this ended up being about 2:20 on each interval. Was very consistent here... blew up my legs a bit, but was overall good cardio.
PM Workout (1700)
Overall had a good PM session ... pushed the loading a bit more today and overall felt strong. Enjoyed myself and took some good breaks between each piece as I wasn't rushed trying to get to the conditioning piece. Good stuff, looking forward to running tomorrow.
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; 15-20 reps; rest
60sec between sets x 3
-Complete, 3 x 20, used a 25# DB
B) Front Squat: 20X0; 3.3.3, 2.2.2, 1.1.1; rest 10sec/rest 2:30
• Clusters - 3.3.3 = 3 reps, rest 10sec, 3 reps, rest 10sec, 3 reps
= 9 total reps for the first set. 3 total sets today.
-205# for the triples, 255# for the doubles, 305# for the singles ... big effort on those reps at 305# ... the two second down was tough on the last couple reps
C1) Single Leg Landmine Romanian Deadlift: 20X0; 8-10 reps/
side; rest 60sec x 3
• Increase load from last week
C2) Banded Hamstring Curls: 2020; 12-15 reps; rest 60sec x 3
-100# for 3 x 8 on the DLS ... 1 purple band for 3 x 15 on the curls
D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 8-10/leg x 1 set;
6-8/leg x 2 sets; rest 30sec
• Increase loads from last week
D2) Ring Body Saw: 10-12reps; rest 30sec x 3
D3) Rack Chin Hold: 30sec; rest
90sec x 3
-2 x 53 for a set of 10 and then 2 x 72# for 2 x 6 ... 3 x 10 for the body saws ... holds at the end sucked. Tough finisher, especially with the heavy KB lunges.
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