10/3/20

AM Workout (0845) 

Long Running Intervals 

4 x 1000m @ 2:00 rest 

-3:50

-3:51

-3:53

-3:55 ... overall happy with this consistency... was a bit nervous of the very short rest interval ... last time we did 1000s a few weeks ago I was at 3:50 / 3:58 / 3:59 with 3 minutes rest between intervals ... nice to see some improvement here with a minute less rest. Felt consistent and aerobically fit. 

PM Workout (1330)

 

Warmup

Wall Sit with Band Hip Abductions x 20reps

Curtsy Step Down x 8/leg

Bird Dog with Cross Body Knee/Elbow Touch x 10/side

x 2-3sets

-Complete

 

A1) Front Foot Elevated DB Suitcase Split Squat: 30X0; 6-8/leg; rest as needed x 3 - pre-fatigue reps

• 2-4" Step for Front Foot

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

A2) Sumo Stance Good Morning: 20X0; 8-10 reps; rest as needed x 3

-50# DB to 1 45# bumper plate ... went 95#, 115#, 135# for 3 x 10 on the GM 

 

B) Back Squat: 20X0; 5,4,3, 5,4,3; rest 2:00

• Wave Load - this loading sequence goes as follows. There are 6 total sets and the first 3 should

increase as the reps decreases. On the last 3 sets, the reps return back to 5 and then down to 3.

Your loads for the second wave should be higher than the loads used for the same rep scheme

from earlier.

• Tempo is quicker this week and there should be ZERO pauses!

-225# ... 275# ... 315# for the first wave ... then put on a belt and went 275# ... 315# ... 340# for the final wave ... overall felt very good on these 

 

C1) Death March: 30X0; 4-6steps/leg (8-12reps total); rest 60sec x 3

C2) Barbell Hip Thrust: 20X1; 10-12reps; rest 60sec x 3

-2 x 50# for sets of 12 for the marches and 135# for 3 x 10 on the hip thrusts 

 

D1) Ring Body Saw: 3030 x 8-10reps; rest 60sec x 3

D2) Kettlebell Front Rack Wall Sit: 30-45sec rest 60sec x 3

• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.

-3 x 8 on the body saw ... 2 x 53# for 3 x :30 ... these were tough 

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.
Assault Bike 15 Cals
10 HSPU 
Ski 15 Cals
10 Ring Push Ups
10 KBS (72/53#) 
10 Anchored PVC Sit Ups
rest walk 2:30

-Total time of about 30:00... with the 10 minutes of rest there, this was about 20 minutes of total intensity ... enjoyable workout, was fun and not toot taxing.