Daily score: 7 (somewhat sore from mtn bike trip)
Workout:
#4 - Lower body strength and power sprints
A. Barbell hip thrusts; 12-15x3; rest 90 sec
155x12x3
B. DB reverse lunges; 24 alt'ing steps x3; rest 2 min
Done with 20’s
C1. Double KB front rack step ups; 24 alt'ing reps 20" x2; rest 2 min (control the descent, switch legs per rep)
Done with 26’s
C2. Single leg RDL; 10-12x2/side; rest 1 min bw sides
20’s x12 x2
+
every 2 min x15 rounds (30 min, 5 sprints of each)
1- 15 sec row sprint
2- 15 sec sled sprint (forward, light, fast turnover)
3- 15 sec ski erg sprint
Done, about 5/11/4 cals respectively (bike sprints instead of sled)
I was definitely sore for 2 days after this one. Mostly glutes. Good challenging workout. Was literally stormy outside so I biked instead of the sled. Thanks!
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