10/14/20

AM Workout (0700)

Short Running Intervals 
 
8 x 300m with :60 rest 
 

-Result =

58

54

57

57

58

60

60

56 ... overall enjoyed this workout... felt fairly consistent and like I was pushing the pace to the best of my ability ... short rest interval went by very quickly, but overall felt good. 

PM Workout (1700)

Cramming in workouts this week as I am still catching up from the missed weekend workouts... but I will get everything in on time... overall felt decent this afternoon, although my legs were generally a bit fatigued from this morning. Overall a good session though, looking forward to training tomorrow. 

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) Split Stance Good Morning: 2010; 10/leg; rest 45sec between legs x 2/side

-95# x 1, 115# x 1 

 

B) Front Squat: 1 rep @ 4040 + 2 reps @ 3030 + 3 reps @ 2020; rest 2:30 x 3 sets

• 6 reps per set with tempo changing

-215# for two sets without a belt, 225# for one set with a belt ... this was a rough tempo... was hoping to get a bit more on the bar, but 225 for that amount of TUT was rough enough. Tough/different squat training. 

 

C1) Dumbbell Cross Body Romanian Deadlift: 3010; 8-10/leg; rest 60sec x 3

C2) Clean Grip RDL: 10X0; 12-15 reps; rest 60sec x 3

-50# for 3 x 10 for the DB RDL and 135# for 3 x 15 on the Clean Grip RDL 

 

D1) Dual KB Overhead Walking Lunge: 12-16 steps; rest 30sec x 3 sets

D2) Weighted Ring Body Saw: 15sec OUT, 15sec HOLD, 15sec IN;1 rep TOUGH; rest 30sec x 3

D3) Dual Dumbbell Upright Row: 3011; 8-10/reps; rest 90sec x 3

-2 x 35# KB for 3 x 16 steps on the lunges ... scaled back the ring body to 10/10/10 instead of 15/15/15 and went unweighted .... rows done at 2 x 15# DB