4/24/21

 AM Workout (0830) 

Warmup: Prehab Lower 2

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: 6-8reps; rest as needed x 3 - prefatigue reps

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

A2) Banded Glute Bridges: 10X1; 20reps; rest as needed x 3

-Complete, went 45#, 55#, 75# on the king squats, 1 red band for the bridges

 

B) Back Squat: 4141; 4,4,4,4; rest 2:00

-165#, 205#, 220#, 230# 

 

C1) Split Stance Dumbbell Romanian Deadlift: 21X0; 8-10/leg; rest 60sec x 3

C2) Dumbbell Suitcase RNT Split Squat: 20X0; 10-12/leg; rest 60sec x 3

-2x50# DB for 3x10/leg on each movement, 1 red band on the RNT SS

 

D1) Plank with Band Pull: 20X0; 15/arm; rest 60sec x 3

D2) Single Leg Wall Sit: 45sec/leg; rest 60sec x 3

-1 red band for the planks ... scaled to 30sec/leg on the single leg wall sit... these were brutal 

 

E)

4 Sets of:

Bike 3 minutes @ 75% aerobic pace; 

Rest 1 minute

Ski 3 minutes @ 75% aerobic pace; 

Rest 1 minute

-Complete ... lots of aerobic movement, was a good sweat 

PM Workout (1230) 

We were supposed to get this in yesterday, but due to scheduling issues had to sneak it in today ... only had one meal and two hours between workouts 1 and 2 ... but overall it went well. Quick/short session but some heavy lifting. 

A.

Bench Press 

Doug

1 @	130	x 10
1 @	185	x 5
1 @	215	x 3
1 @	240	x 2
4 @	265	x 1

Alex

1 @	90	x 10
1 @	125	x 5
1 @	145	x 3
1 @	165	x 2
4 @	180	x 1

-Complete ... needed a small spot on my 4th single at 265# ... otherwise went well 

B.

Board Bench Press

3 x 8-10 reps (RPE 8) - used 205 last week

BB Row 

3 x 8-10 reps (RPE 8) - used 215 last week 

-Complete ... both lifts across at 215# for 3x10