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Proctor Lifting Day 10

 Today was another high-intensity explosive training day for me. Luckily, I didn't feel too sore heading into the workout so that was definitely a positive. I was in the gym this morning for 2.5 hours and in the afternoon I stayed in my dorm and worked on mobility and stretching with a lacrosse ball and my foam roller working on recovering for tomorrow's lift. The workout was as follows: 

30-minute warm-up/ mobility

5 sets of 5 Bodyweight Explosive Lateral Step Ups

5 sets of 5 back squats superset with 5 sets of 8 Dumbbell Lat Pullovers

5 sets of 6 per side alternating dumbbell bench presses superset with 5 sets of 10 elevated hip extensions

5 sets of 10-12 supine rows superset with 5 sets of 12 dumbbell reverse flys

Cardio: 10 rounds on bike

1-minute jog at 10 resistance 1 minute sprint at 15 resistance

Abs: 10-15 minutes

The workout was a little more rushed than I would like, and I took less of a rest time between sets. But I was proud of myself along with my durability and endurance to go through such a grueling workout in an efficient time frame while also completing the exercises effectively. This week, and most importantly, this project, has had a huge focus on my lower body explosiveness and power as those two are key components of an effective athlete and most importantly an effective hockey player. During the workout, I burned 676 active calories and 867 total calories. On the day, I burned 1,235 active calories and 3,004 total calories. 

Hours: 4

Total: 40 







Comments

  1. RossMay 23, 2021 at 4:59 AM

    What do you think about lifting when you're already sore?

    ReplyDelete

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