5/1/21

 Today was a good, albeit a bit longer workout. Glad to get it in, felt good overall. BW is down to 209#... on track for weighing in on Thursday. 

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) Romanian Deadlift: 4010; 8-10 reps; rest as needed x 3 - prefatigue reps

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

A2) Banded Hip Thrust: 10X0 (fast reps); 20 reps; rest as needed x 3

-45# on the RDL ... hip thrusts with 1 red band 

 

B) Back Squat: 3331; 6,5,4; rest 2:30

-185# x 6, 205# x 5, 225# x 4 ... massive quad pump ... thrashed by light weights 

 

C1) Split Stance Good Morning: 3010; 8-10/leg; rest 60sec x 3

C2) Dumbbell Suitcase RNT Split Squat: 30X0; 8-10/leg; rest 15sec between legs; rest 60sec x 3

-GM went 75#, 95#, 105# for 3x8/leg

-Split Squats went 2x50# for 3x8/leg with 1 red band 

 

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

D2) Goblet Squat: 25X1; 6-8reps rest 60sec x 3

• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the

bottom of the squat for the full 5 seconds. Do not sit passively at the bottom of the squat.

-1 red band on the planks ... went 50# DB, which ended up being too heavy... only got 3x5 on these ... rough tempo 

 

E) 

5 Sets of:

AB 2:30 @ 80% Aerobic pace

rest :60

Ski 2:30 @ 80% Aerobic Pace

Rest :60

-Complete ... kept a consistent ~30 calories on the bike and 600m on the ski each set... was a good sweat