6/13/18

AM Workout (0745)

This morning was awesome... won my case yesterday, had some tacos after my workout and then slept in with no alarm, chilled and drank coffee this morning and got out the door later, but still early enough to beat the the Texas heat. Overall a great morning, had a great time.

A.
Easy 40 minute run

-Complete ... 20 minutes out and back along a canal in fort worth; unknown distance. Was 80 degrees this morning with a slight breeze ... perfect weather for a run and some rays.

B.
6 Sets of:
7 seconds sprint
1 minute rest

-Complete ... did this up a slight incline, was a fun/short finisher.

PM Workout (1500) 

Had to modify this workout slightly, but still had a great session. This was good lifting/accessory work. Nothing too crazy, but just good solid work. Definitely was tough squatting after the running this morning, but once I got loose and warmed up everything came together and I felt good.

A.

Box Squat
Build to a Heavy Set of 2
Set Box to Parallel

-Doubles = 315#, 355#, 370#

B.

Back Squat
3 Sets of 8 Reps @ 80% (295#) of Box Squat Double
Rest as needed

-Complete, this was kind of tough, did this with no sleeves/belt/lifters ... bit different for me, but still nailed all these reps confidently, even without my typical lifting gear.

C.
3 Super-Sets:
16 Alternating Front Rack Reverse Lunges (135#)
20 Weighted Decline Sit-Ups (45#)
Rest 2:00

-Complete

D.
3 Sets:
Kettlebell Front Rack Hold (2 x 40# KB) x :60
Rest :60
Strict Fat-Grip Pull-ups x 10 reps
Rest :60

-Complete

E.
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.

-Complete, times were:
1:29
1:28 (fastest)
1:31
1:33 (slowest)
1:29