5/29/20

AM Workout (0830) 

Went for a run in Quantico ... total time of 54:11 ... went out 26:35 and came back slightly slower than what I went out at ... there was lots of elevation change, ran through the wooded hills ... it was about 70 degrees and 90% humidity ... very sweaty, but fun run.

PM Workout (1630) 

I definitely felt the run this morning during this afternoon session, but got all the work in ... glad tomorrow will be an upper body day.

Warm-up
3 Sets
10 Single Leg Glute Bridge + 15 seconds hold at top of last rep (right leg)
10 Single Leg Glute Bridge + 15 seconds hold at top of last rep (left leg)
Rest :30
8 Bodyweight Drop Lunge to Knee life/per side

-Complete

A.
Super-Set

Frog Stance Deadlift: 31x1; 10-12 reps; rest 60 seconds x 3 sets

KB Rack Deficit Split Squat: 2100; 8-10/leg; rest 60 sec x 3 sets

-Deadlifts across with 225# for 3 x 10
-KB Split Squats done with 1 35# KB for 3 x 10/leg

B.
BB Goodmorning: 3021; 8-10 reps; rest 60 seconds x 3 sets

Goblet Cossack Squat: 30x0; 16-20 reps, alternating legs, rest 60 seconds x 3 sets

-Goodmornings were 3 x 10 with 95#, 115#, 115#
-Goblet Squats went 3 x 16 with 35# KB

C.
Every 10 minutes for 20 (2 sets) of:
250/225m Ski
12 DB Front Squats (50/35#s)
10 Devils Press (50/35#s)
12 DB Front Squats (50/35#s)
250/225m Ski

-Complete ... intervals went 4:57 and 5:10 ... really hit a wall on that second interval during the devil's presses ... good conditioning, but I was a bit smoked from this AM.

D.
ROMWOD

-Complete