Warmup: Five minutes on treadmill at 7’30” pace, mobility circuit, dumbbell complex.
Squat Jump: 4 x 25/4
Romanian Deadlift, 135/4, 145/4, 155/4, 165/4, 175/4
Bench Press: 4 x 115/4
Dumbbell Alternating Press: 4 x 35/4
Russian Twist: 4 x 25/8
Plank Walkup: 4 x 45sec.
Cooldown: Child’s pose, upward-facing dog, downward-facing dog.
Last Monday, I felt like my form on my deadlifts was suffering due to hamstring flexibility, so I decided to go up in weight with each set today (which meant adding an extra set to average out at 155lbs.). I found that 175lbs. is just about my limit on this move, because my arms barely can support the weight. This means that likely my form faltered on that last set, defeating the point of what I was doing in the first place. So back to four sets at 155lbs. next week.
I tried to speed up the training session by doing everything as super sets: squat jumps and bench presses, Romanian deadlifts and dumbbell alternating presses, and core work. Super-setting the core moves has become a staple over the last few weeks, and even if doing all the exercises in such a fashion didn’t seem to save me any time, it felt more efficient nonetheless.
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