complete plus UB BB and some hanging knee raises.8/7 ---Monday [Low]3x 40m high kneesrest as needed+4x 30m karaokerest as needed+5x 20mbear crawlrest as needed
8/8 --Tuesday [High]10x 40m sled pull on field - did 8 sets then started to slow so stopped there. 25# added.2min rest+2x 45s sled pull sprint - complete with 25# added.5-7 min rest betweenLifting: - did this first as I would not have had energy to BS after the sled sprints.A- front rack single leg step ups [to step], russian style [all one leg, then the other] x 8-10 reps ea, 3 sets… Front Rack 95# x 8 x 3 sets.B- tempo back squat @ 33x1 5-7 x 3 sets. 135,155,175 x 5 for all. Kept this moderate and on lower end of rep range. Higher rep sets of squats destroy me. I've never made gains on them and it just leaves me a mess. I very much am neuromuscular efficient and low volume, high intensity suits me better. Probably explains why I wasn't much of a Crossfitter!C- weighted squat jumps- x 3 x 5-7 sets. 20# Db per hand
8/9
UB BB and rotational Abs.
8/10
did weights first again as these endurance sessions CRUSH me. Really really hard.Thursday [High]
A- weighted cossack squat- light/moderate 10-12reps ea x3 sets - 12 reps per set (6 each side with 15# DB. Love these for mobility purpose.B- single leg RDL- light moderate weight 5-8 reps ea leg x3 sets. when working left leg held DB in right hand. This is how I am familiar with doing these. Video'd it and everything looks square. Done with 50# DB.C- cross body single object deadlift [EROM preferable] x8-10ea x 3 sets - done standing on 4 inch plate. 50,50,70 x 8.D- harop curls / natural leg curls x5, 3 sets - didn't have a great set-up for these so did banded leg curls x 20 supersetted with calf raise on stairs x 10.
estimated 100m turn arounds on field in Romulus.soccer field turn arounds
500m - 1:26 (17.2 per 100)400m - 1:08 ( 17.0 per 100)300m - 57s (19 per 100) - was gassed by here. very sloppy at this point10 min rest between - during rest did awkward planks and RKC plank.
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