Today was a solid session... got everything in at my house, which was nice... I couldn't get in the gym this morning as I was solo parenting... happy to get everything in and I was happy with how fit I felt throughout this session.
Back Squat
6 sets x 6 reps @ 75% of 90% of 1 RM (315#)
Rest 90-180 seconds between sets.
-Complete ... went every 3 for 18, got about 2:30 rest each interval.
B.
Deficit Conventional Deadlift
1 set x 3 reps
Work up to a 3 rep max. 2.5" deficit (1x55# bumper)
B.
Deficit Conventional Deadlift
1 set x 3 reps
Work up to a 3 rep max. 2.5" deficit (1x55# bumper)
-385#, 435#, 455# ... definitely more there, but called for the day, happy how strong I felt here.
C.
Front Rack Reverse Lunges
3 sets x 10 reps, alternating
Toe-Elevated Jefferson Curls
C.
Front Rack Reverse Lunges
3 sets x 10 reps, alternating
Toe-Elevated Jefferson Curls
3 Sets x 10 reps (unweighted)
-Complete, used 135# across on the lunges... would have gone heavier, but I have some lunges in my conditioning workout tomorrow.
D.
D.
For time:
500m Row
50 Air Squats
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Air Squats
-rest 2:00-
500m Row
50 Air Squats
-rest 3:00-
500m Row
50 Air Squats
-rest 2:00-
500m Row
50 Air Squats
-rest 3:00-
straight into...
7 sets:
250m Row
-rest 0:30 b/t sets-
7 sets:
250m Row
-rest 0:30 b/t sets-
-Result =
2:50
2:55
3:04
Kept all of the 250s around :49 ... was aiming for 1:39/500m pace on the 500s and for the 250s ... solid aerobic conditioning.
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