5/25/21

This was a good workout, got in the lifting, had to push the intervals to the PM. Overall felt okay, but didn't really push a ton of the loading given I'm just coming off a big/tough hiking trip. 

 Warmup

Monster Band Walk 25'/forward and backwards

Single Leg Hip Lift x 12/leg

KB Rack 1/4 Squat Pulse x 20-30sec

x 2-3 sets

-Complete

 

A) Seated Wide Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3

-3x10, 45#, 45#, 65# 

 

B) Front Squat: 40X0; 3,3,3; rest 3mins each set building in weight - make your final sets quite TOUGH

-225#, 265#, 280# ... rough tempo, probably more there, but got in quality reps 

 

C1) Deficit Landmine Single Leg RDL: 20X0; 8-10/leg; rest 60sec x 3

• Stand on 2-4" plates for added ROM this week

• Increase load from last week a touch

C2) Single Arm DB Cross Body RDL: 2010; 8-10/arm; rest 60sec x 3

-3x8/leg, went 85#, 90#, 95# and then 3x8/leg with 50# DB 

 

D1) Single Arm Dumbbell Overhead Walking Lunge: 10X0; 10-12 steps/arm; rest 30sec x 3

D2) Ab Wheel Rollouts: 10X0; 10-12 reps; rest 30sec x 3

D3) Banded Face Pull: 20X2; 10-12 reps; rest 90sec x 3

-50# DB for 3x10/leg, rollouts 3x10, face-pulls 3x10