Kind of a weird training day. Had a so so warm up and started to squat and stopped because I was not mentally in the right place. About 3 hours later I had the chance to start again and was better mentally. I also had a much more thorough warm up.
12 minutes general warm up on the AirDyne then typical flute activation, inchworm, Spider-Man lunge, banded slides and squats. Then did 3 rounds of
5 wall ball at 30lb
7 ghd sit ups.
Felt good, really warm and excited to train.
A – Back squats 4,4,4,2,2,2. Rest 3 min
275-295-315-335-350-360
Had a goal today of hitting 365 for my last double. I’m content with the 360.
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B1 – Rear foot elevated split squats x 6/leg, rest 1 min
40 across
B2 – Single leg banded hamstring curls x 8/leg, rest 1 min x 3 sets
Do not have a large variety of band tension. The thicker bands were good but range of motion was limited. Tried a lighter band was not challenged the same way.
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C – Alternating Cossack squats x 16 (8/direction), rest 90 sec x 3
75 across.
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D – Row 500m @ 1:42 pace, rest walk 2 min x 5
1:42.1
1:42.9
1:43.3
1:43.0
1:42.9
3rd round in I felt like I might have gotten out of being aerobic as I fought a little more than I wanted/expected to maintain or stay around the rx pace.