5/8/21

Today was a good workout, overall a solid session. 

 Warmup

Seated Banded Hip Abductions x 20 reps

Box Step Down x 8/leg

Quadruped Hip CARs x 4/leg (10sec/rep)

x 2-3sets

-Complete

 

A1) Snatch Grip Romanian Deadlift: 3110; 8-10 reps; rest as needed x 3 - pre-fatigue reps

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

A2) Barbell Glute Bridge: 10X1; 15 reps; rest as needed x 3

-65# for the SGRDL... 45# for the bridges 

 

B) Back Squat: 4441; 5,4,3; rest 2:30

• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer tempo

and fewer reps. Go up if you feel good.

-185# x 5, 205# x 4, 240# x 3 

 

C1) Split Stance Good Morning: 4111; 6-8/leg; rest 60sec x 3

C2) Kettlebell Front Rack RNT Split Squat: 20X1; 8-10/leg; rest 15sec between legs; rest 60sec x 3

-95# for 3x6/leg in good mornings ... 2 x 35# for the split squats for 3x10/leg

D1) Dumbbell Side Plank Rotation: 15/arm; rest 60sec x 3

D2) Dual KB Rack Squat: 33X1; 6-9 reps; rest 60sec x 3

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

bottom of the squat. Do not sit passively at the bottom of the squat

-15# for the side plank rotations, 2x35# for 3x6 on the squats 

 

E)

6 Sets of: 

Ski 2:00 @ 80% Aerobic pace

rest walk 60 sec

Bike 2:00 @ 80% Aerobic pace

rest walk 60 sec 

-Complete ... not the best I've felt ... was getting 30 cals on the ski and 25-30 cals on the bike ... feeling beat up from the week/no rest days.