May 28

Monday - AM - CP - Front Squat with Chains + Prowler Sprints (Alactic) + SL/PC + Sled Drags, PM - low % Airdyne int's

AM

A. Front Squat with Chains @ 22X1, 4-5 reps x 4 sets, 4 min - pause @ full depth

B. Prowler Sprint 10 sec ALL OUT @ 90lb load x 7 sets, 2 min

C1. DB Split Squats @ 30X0, 8-10/leg x 3 sets, 1 min b/t legs - 1st set @ 40/hand

C2. DB Back Extensions @ 2011, 8-10 reps x 3 sets, 1 min - start @ 25lb DB, use glutes @ top to help back fatigue

D. Reverse Sled Pulling @ moderate load, 60 sec walking x 5 sets, 120 sec b/t sets - start @ 60lb load on sled, add if needed. 

A. 115# (5), 125# (5), 130# (5), 135# (5) *All plus 60# of chains Felt great, good glute activation at the bottom. Probably should have started heavier and ended with a set of 140/145#x4 reps, but now I have a general idea for this tempo/weight for next time.   

B. Completed, felt good but tough, and had fun

C1. 40# (10), 45# (10), 50# (10) really surprised myself by doing 10 reps @50#, very challenging.

C2. 25# (10), 30# (10), 35# (10)

D. Completed, quads burned during the last 15 seconds. 1st set @ 60#, sets 2 through 5 @70# load

PM

3 x 5 min Airdyne @ 50% effort/5 min Airdyne @ 70-75% effort (try to get your heart rate up to 80% max heart rate)

Completed. Felt good throughout. 50% efforts were at 135 bpm and the first 60ish seconds of the 70-75% efforts were spent increasing heart rate, the remainder of the time was 165bpm @ 75% effort.