5/4/21

This morning was a good workout ... long workout, but got everything in and felt good overall. 

 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; 15-20 reps; rest

60sec between sets x 3

-Complete, 1 red band 

 

B) Front Squat: 20X0; 3.3.3, 2.2.2, 1.1.1; rest 10sec/rest 2:30

• Clusters - 3.3.3 = 3 reps, rest 10sec, 3 reps, rest 10sec, 3 reps

= 9 total reps for the first set. 3 total sets today.

-225# for the triples, 275# for the doubles, 315# for the singles ... felt strong, but a bit rough on my T-spine ... no direct pain, but some tightness. 

 

C1) Single Leg Landmine Romanian Deadlift: 20X0; 8-10 reps/

side; rest 60sec x 3

• Increase load from last week

C2) Banded Hamstring Curls: 2020; 12-15 reps; rest 60sec x 3

-105# for 3x10/leg on the RDL ... 1 purple band for 3x15 on the curls 

 

D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 8-10/leg x 1 set;

6-8/leg x 2 sets; rest 30sec

• Increase loads from last week

D2) Ring Body Saw: 10-12reps; rest 30sec x 3

D3) Bodyweight Row Hold: 30sec; rest

90sec x 3

-2x35# for the first set of lunges for 3x10/leg ... 2x53# for 2x6/leg for the 2nd and 3rd set ... 3x10 body saw and :30 for each row 

 

E)

Bike 1500m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets

• The aim this week is to match the same split times as last week, only this week 1 more set than

last. Volume increase without intensity increase. Utilize the breaks to keep quality high.

-Kept all of these right around 2:20 ... felt consistent and aerobically fit