Monthly Archives: April 2014

29 April

29th
A. Single Leg reverse lunge to RDL; 8-12/leg x4; Rest 90 seconds between legs – heavy and volume here, want to see what you can do
12 reps each leg holding 44lb KB

B. SeatedGood morning @3030; 8-10×3; Rest 90 seconds – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=184
10 @ 95
10 @ 105
10 @ 115
Felt tight in the hips during. Didn’t feel it in the lower back till after.

C. WTD GHD glute ham raise @2011; 8-10×3; Rest 2 minutes
3 sets of 10 holding 15lb plate
+
5k run
Rest 60 seconds every 1,000 meters
– All 1000 meter runs at same pace
4:15
4:15
4:14
4:13
4:14
Had to dig a little bit the last couple laps of sets 4 and 5.

Looking forward to some mobility and Avalanche game 7 tomorrow night!

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28 April

28th
A. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – DB’s in each hand, go up in weight, video from front and side and email to me.
4 sets of 8 holding 55lb KBs

B. Goblet Reverse Lunge @21×1; 12-15×3; Rest 75 seconds between legs 3 sets of 15 each leg holding 35lb KB

C. Goblet Russian Step ups; 10-12/leg x3; Rest 60 seconds between legs
3 sets of 12 w/ 55lb KB

D. Pistols; 4-6/side x4; Rest 60 seconds between sides – foam roll all muscles in legs during rest period to see if that can help, if not, use 20″ box again
Did first 2 rounds with no assist then used box for last 2
+
30 minutes
800 meter run
20 alternating step ups 24″ box
20 walking lunge steps

Did 5 rounds + 200m

25 April

Request to do a workout today if it’s ok with you. I have time this morning to go train at 10. Still planning on recovery hike tomorrow (Sunday). If you’d rather I rest, I will mobilize this morning.

PM:
A. Single Leg reverse lunge to RDL; 4-6/leg x5; Rest 90 seconds between legs
5 sets of 6 w/ 44 lbs per hand

B. Good morning @40×1; 6-8×4; Rest 90 seconds – Go up in weight from Tuesday
4 sets of 8 w/ 155 lbs

C. Barbell Hip Thrust @11×5; 6-8×4; Rest 2 minutes
4 sets of 8 w/ 115
+
8 sets
20 seconds airdyne max effort for cals
3:00 rest walk
– All sets same pace
Yep… didnt read the “all sets same pace”… this was awful
16
16
15
14
14
13
13
14
+
20 minute easy walk, constant movement

24 April

Schedule blew up. Unable AM work

PM:
A. DB RFESS @30×1; 3-5/leg x5; Rest 90 seconds between legs
5 sets of 5 w/ 44 lbs per hand

B. DB Lateral Lunge @21×1; 6-8×4; Rest 75 seconds between legs
4 sets of 8 w/ 24 lbs per hand

C. DB Russian Step ups; 4-6/leg x4; Rest 60 seconds between legs – heavy! Do not drive off bottom leg
4 sets of 6 w/ 35 lbs per hand. Tried to focus on not using bottom leg. Definitely challenging

D. Barbell Glute Bridge @11×5; 8-10×4; Rest 90 seconds – https://www.youtube.com/watch?v=rTqhhHfooxg 5 second pause on the top, report back how all this feels
5 sets of 8 w/ 135 on barbell.  Posterior chain was burning and shaking by last couple reps in last 2 sets
+
10 sets
200 meter run
5:00 rest
– Push it here brotha…log time per set
31 sec
31 sec
31 sec
32 sec
31 sec
32 sec
33 sec
32 sec
33 sec
33 sec

22 April

22nd
A. Single Leg reverse lunge to RDL; 8-12/leg x4; Rest 90 seconds between legs – heavy and volume here, want to see what you can do
12/12/10/10 @ 44lbs

B. Good morning @3030; 8-10×3; Rest 90 seconds – Go up in weight, but remember 3 down and 3 up, no pausing at any point in time. IT IS A MARATHON set, make this burn
10/10/10 @ 135/140/140
C. WTD GHD hip extension @4022; 8-10×3; Rest 2 minutes
10/10/9 @ 15lbs
+
5k run
Rest 2 minutes every 1,000 meters
– All 1000 meter runs at same pace
4:01 / 4:00 / 4:01 / 4:03 / 4:05

21 April

PM:
A. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – DB’s in each hand, mind the biceps
Held 35lb KB for 4 sets of 8

B. Goblet Lateral Lunge @21×1; 12-15×3; Rest 75 seconds between legs
Used 35lb for 3 sets of 15

C. Goblet Russian Step ups; 10-12/leg x3; Rest 60 seconds between legs
55lb for 3 sets of 12

D. Pistols; 4-6/side x4; Rest 60 seconds between sides – let me know if lateral pain is still there
Used 20″ box to mitigate pain
+
30 minutes
800 meter run
20 GHD back extensions
20 GHD sit ups

5 rounds completed.  Legs felt heavy.

17 April (PM Only)

I was limited on time so I had to limit all rest to 45 seconds. I know its not ideal but better than nothing.

PM:
A. Goblet RFESS @30×1; 2-5/leg x5; Rest 90 seconds between legs
5 sets of 5 @ 55lbs

B. Goblet Lateral Lunge @21×1; 4-6×4; Rest 75 seconds between legs
4 sets of 6 @ 45lbs

C. Goblet Russian Step ups; 4-6/leg x4; Rest 60 seconds between legs
4 sets of 6 @ 70lbs

D. Counter balanced 1-leg squat to bench; 10-12/leg x3; Rest 60 seconds between legs
No benches avail. 3 sets of 10 to 20″ box
+
8 sets
200 meter run
5:00 rest

30 sec
31 sec
31 sec
32 sec
33 sec
32 sec
34 sec
32 sec

First 4 sets were on inside lane of 200m track. Last 4 were in middle lane due to PT testing going on. These were rough. Haha