PERFORMANCE
Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
12:42 w/ 500m row subbed for run
A. BB thrusts – 185,225,225
B. 10:11 Rx
16’23
+ switch through 1st and 2nd floor of the gym each round to the “weight” and “cardio” stations
B. Subbed 400m runs for 1.2km Bike erg
10:28
A. BB hip thrusts- 85#/125/185/175
BB row- 85/95/105/115
B. 10:40
B) 11:00 Rx
Broke Up 2 DL Sets
13/7
11/4
9 UB
B. 12:00
A: BBHT: 4 x 6 @ 275
Rows: 4 x 6 @ 115
B: 11:10
Did a 3 mile run this morning so my legs were a little tired but pretty good overall.
Runs: Did all around 1:40.
DLs: (8, 7, 6), (8, 7), (9) Wore belt except for first 8. Quick TNG. Back not perfect but pretty good.
yesterdays
e2mom x5 sets benchpress 20×1 6 reps
95-115-125-135-145 2×130 12-12
not aggressive enough
3 rds
90 sec
9 bbjo+strict hspu
rest 30 sec
90 sec
9 bbjo + strict pullups
rest 30
9 bbjo + TTB
rest 30
24″ box
hspu green +red band
hspu 5-5-4
pullups 8-8-6
TTB 10-9-8
bbjo 50-60 sec
B. 12:26. All DL unbroken.
11:18
500m row vs run
205lbs
Broke first 2 sets and unbroken last
A: BB hip thrusts, 4×6 @ 405
Supine BB rows, 4×6 @ 100
B. 400m run
21x DL @ 225 (15, 6)
400m run
15x DL @ 225 (10, 5)
400m rub
9x DL @ 225 (9)
400m run
Time: 10:37
**Upped the DL to 225**
Travelling around for the next 3 weeks working ⛵️ so just trying to train as best I can given what I’ve got!
Warmup done ✅
A. 4 sets of
Leg press x6
BOR DB
B. Ran 1600m
45 SA DL’s
Too hard to switch around the hotel gym avoiding people! Building up my little boys arm as well atm so focussing on strengthening that up as well 💪
Good job, Al
Needed to travel around the gym here too, hard work but worth it!!!