10/6/20

Today was a rough workout... not because it was particularly difficult, but I just felt horrible. Between yesterday's run/dehydration/lower caloric intake and a very high amount of life/work stress I feel like complete shit. This was the worst workout I've had during this training cycle and the worst workout I've had in months... didn't push the loading or intensity at all... looking forward to forgetting about how this workout felt and starting 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) Sumo Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3

-3 x 10 with 95# across 

 

B) Front Squat: 2 reps @ 40X0; 2 reps @ 22X0; 2 reps @ 20X0

• 6 reps per set with tempo changing

rest 2:30 x 3 sets

-185#, 205#, 225# 

 

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

C2) Snatch Grip Romanian Deadlift: 20X0; 10-12 reps; rest 60sec x 3

-35# for the single leg DB RDL and 135# for the snatch grip RDL 

 

D1) Mixed KB Rack Overhead Walking Lunge: 10X0; 10 steps/arm x 3 sets; rest 30sec

D2) Weighted Ring Body Saw: 2020; 8-10 reps; rest 30sec x 3

D3) Single Arm Dumbbell Upright Row: 20X2; 8-10/arm; rest 90sec x 3

-2 x 35# KB For the overhead walking lunge ... unweighted body saws and 15# for the upright rows 

 

E) 

Bike 2500m @ 85% Aerobic Pace: rest walk 2:30

x 4 Sets

• The aim this week is to match the same pace as last

week. We are bringing the volume back down.

-Kept these between 60-65 RPM ... this is generally slower than I have been going, but at least got them in.