4/27/21

Today was a good, albeit long, session... overall felt good throughout this and enjoyed myself in the gym. Looking forward to some rest tomorrow and to get after the workouts the rest of the week. 

Warmup

Lateral Band Walk 25'/side

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

Wall Sit 30sec

x 2-3 sets

-Complete 

 

A) Wide Stance Banded Hip Thrust: 10X1; 15-20reps/reps; rest 60sec between sets x 3

 

B) Front Squat: 30X0; 3,2,1, 3,2,1; rest 2mins

• Wave Load: Add weight for first sets of 3, 2, and 1

Then make the second sets of 3, 2, and 1 heavier than the first

-235# x 3, 265# x 2, 300# x 1 ... 265# x 3, 290# x 2, 315# x 1 ... overall this went well... 3 second eccentric for 315# felt decent

 

C1) Single Leg Landmine Romanian Deadlift : 20X0; 10-12 reps; rest 60sec x 3

C2) DB Hamstring Curl on Bench: 20X0; 12-15 reps; rest 60sec x 3

-95# for 3x10/leg on the RDL ... 25# for 3x15 on the curls 

 

D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 10-12/leg; rest 30sec x 3

D2) Extended Plank: 45-60sec; rest 30sec x 3

D3) Single Arm Ring Row Hold: 30sec/arm; rest 90sec x 3

-2x35 #KB for 3x10/leg on the lunges ... :60 each plank and :30/arm for each row hold... although those row holds were nearly perpendicular to the ground, not parallel... but did what I could. 

 

E)

Bike 1500m @ 85% Aerobic Pace: rest walk 2mins x 5 Sets

• The aim this week is to match the same split times as

last week. Volume decreases a touch as the distances

are longer. Utilize the breaks to keep quality high.

-Complete ... these took about 2:20-2:25 each interval, which was right at my pace from the last two weeks of 1000s (65 RPM).