Tag: Single Leg RDL

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • 1:00 Air Dyne
  • Bottom Squat Hold
  • Cleans
    • 5×45#
    • 3×95#
    • 2×135#
    • 2×165#

Conditioning

  • 800m Run
  • 5 Squat Cleans (205#)
  • 600m Run
  • 10 Squat Cleans (155#)
  • 400m Run
  • 15 Squat Cleans (135#)
  • 200m Run
  • 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

  1. 30s L-sit
  2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
  3. 3 Wall Walks
  4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.

Warm-up

3 Sets

  • 10 Reverse Hypers (180#)
  • 1:00 Air Dyne (AD2)

Strength

Safety Bar Squats

  • 10×65#
  • 5×115#
  • 5×155#
  • 5×205#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×265#
  • 5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.

ss-yoke-bar

Accessory

Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

  • 10×25#
  • 10×35#
  • 10×45#
  • 10×50#
  • 10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

  • 8/8 x35#
  • 8/8 x45#
  • 8/8 x50#
  • 8/8 x50#
  • 8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.