Today was a good workout... lots of light/tough tempo reps and a good cardio sweat at the end. Looking forward to running tomorrow.
Warmup
Seated Band Hip Abductions x 20reps
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
x 2-3sets
-Complete
A1) Kang Squat: 8-10reps; rest as needed x 3 - light load
• This A1/A2 superset is known as pre fatigue work. It helps get a lot of blood to the tissues
and preps us for part B and beyond. Don't overload this and simply focus on fluid reps.
A2) Single Leg Glute Bridge: 20X0; 10/leg; rest as needed x 3
-Kang squats across with 45# bar
B) Back Squat: 5050; 5,5,5; rest 2:00
-165#, 185#, 205# ... maybe could have done more, but this tempo was ROUGH.
C1) Split Stance DB Romanian Deadlift: 30X0; 10-12/leg; rest 60sec x 3
C2) DB Suitcase RNT Split Squat: 20X0; 12-15reps/leg; rest 60sec x 3/side
-2x50# for the RDL for 3x10/leg, 2x35# + 1 red band for the split squat for 3x12/leg
D1) Plank March: 15reps/arm alternating; rest 60sec x 3
D2) Wall Sit: 60sec; rest 60sec x 3
-Complete
E)
3 Sets of:
Ski 4mins @ 75% Aerobic Pace
Rest 1 min
Assault Bike 4 mins @ 75% Aerobic Pace
Rest 1 min
With these longer intervals today it is our principal focus to maintain our pacing. 75%
Aerobic is something that feels like it can sustain well beyond the given interval duration.
-Complete ... kept about a 900 cal/hr pace on the ski and 60 RPM on the bike ... not too taxing, but got sweaty.
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