Today was a solid workout ... got this in during the afternoon while on the road ... modified some stuff due to equipment issues, but still got in a really good session.
Warm-up
Cardio of Choice x 3-5 min OR Reverse Sled Drag x 5 minutes
+
2-3 Sets
10 Hand Supported Single Leg RDL/leg
*Stretch through the hamstrings without allowing the low back to round.
10 Patrick Steps Level 3
*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression.
10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)
*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs.
-Complete
A.
3 Sets:
400m Run (on treadmill) @ 6-7 RPE
5 KB Sumo Deadlifts + 5 KB Hang Cleans R+L + 5 KB Goblet Squats (50#)
10 Burpees
Rest :60
-Complete
B.
1-1/4 Back Squat; 3,3,2,2 (add load with each set and finish at 90% effort); rest 2-3mins
90% Effort - consider this on the RPE scale, not your 90% max all-time lifts.
-275# for both sets of 3, then 295#, 305#
C.
3 Sets
1. Seated Good Morning; 2111; 10-12reps
rest 60sec
2. Goblet Kickstand Pistol Squat; 30X1; 6-8/leg;
rest 60sec and back to 1
-95# on GM, 35# DB for the squats
D.
3 Sets
15 Smith Machine Calf Raises (2x45# plates)
Rest :60
6 Turkish Get-ups (3 L, 3 R) - 50#
Rest :60
-Complete
E.
3 Sets
10 Russian KB Swings
rest 15sec
10 Hollow Rocks
20-30sec Tuck L-Hang
rest 15sec
10 KB Rack Curtsy Squat
rest 60-90sec
-Complete, 50# KB for both movements
F.
E2 For 10 (5sets ) of:
20 Rope Tricep Push-downs
20 Cable Curls
-Complete, across at 37.5# ... great way to blow out the arms
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