12/13/23 - conditioning areas of improvement.

Work sets:

30 minute superset:

1. xf  Hanging leg raise 

2. xf Deficit hip thrust @ 65lbs

I decided to do a simple conditioning workout that would also double up as hypertrophy work for my abs and glutes.... I was very disappointed in this session and it made me realize that I've taken a few trends in my training too far. I've recently become enamored with having as deep of a stretch as possible while maintaining a good mind muscle connection throughout the set (feeling the muscle). I've also attempted to choose mechanically disadvantaged movements that make the most out of the least weight because my energy levels are inconsistent. The combination of these 3 ideas led me to doing deficit hip thrusts with weight that is much too light: I was afraid of compensating with muscles besides my glutes.... but I sacrificed my stimulus entirely. My glutes got a minor pump but absolutely no DOMS. 

Sadly this session also failed as conditioning work: I just never got out of breath. Turns out jumping between glute and ab isolation doesn't get you tired.... Next session I will add jumps to make it a giant set. 

30 minutes as many rounds as possible:

Hanging Leg Raise xf-10 

Hip Thrust xf-10 @ 315-405(?)

Full Squat jump x3

Half Squat jump x3

Jump x3

A secondary reason for adding jumps is to get conditioned for acrobatics. Sadly I haven't had time to practice, but I want to at least have the conditioning for when I can.