4/13/21

Today was overall a good workout... a bit time consuming... right on the 90 minute mark... forgot how much effort goes into just setting up these workouts.  

Warmup

Lateral Band Walk 25'/side

Glute Bridge x 15reps (pause 1sec at top)

Wall Sit 30sec

x 2-3 sets

-Complete

 

A) Banded Hip Thrust: 10X0; 20reps; rest 60sec x 3

-Complete, 1 red band

 

B) Front Squat: 30X0; 3 reps @ 75-80% 1RM every

2:00 x 5 Sets

-Complete, across at 270# ... don't have a true 1 RM front squat now, just went off of feel and this was a good effort ... way different than all the powerlifting I've been doing. Aggressive tempo and timed rest is rough. 

 

C1) Split Stance Landmine RDL: 20X0; 10-12/leg;

rest 60sec x 3

C2) DB Hamstring Curls: 4011; 10-12reps; rest

60sec x 3

-125# for 3x10/leg on the RLD .... 35# DB for 3x10 on the curls 

 

D1) Dumbbell Suitcase RNT Reverse Lunge: 20X0;

10-12/leg; rest 30sec x 3

D2) Chinese Plank Face Down: 45sec; rest 30sec x 3

D3) Ring Row Hold: 30-45sec; rest 90sec x 3

-50# DB +1 red band for 3x10/leg on the lunges ... :45 for plank and :30 for ring row holds 

 

E)

Bike 1000m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets

 

Your aim this week is to keep all sets very consistent. Find a repeatable pace so that when you

finish your 6th set you feel as though you could have done more

-Complete ... these were all between 1:30-1:38 intervals ... right around 65-70 RPM ... tried to stay as consistent as possible and get a good aerobic workout. Overall enjoyed this... I have definitely missed doing cardio