12/21/23

AM Workout (0730)

3 sets* of: 

Run 500m

Rest for 00:01:15

Run 400m 

Rest for 00:01:15

Run 300m 

Rest for 00:04:00 

*Run all intervals at goal mile pace 

-Complete ... ran all of these around an 85-90 400m pace ... didn't feel particularly great this morning ... the powerlifting sessions this week have been intense and I feel a bit beat up ... got through this and got some good intensity out of it ... nice way to start the day. 

PM Workout (1500)

Today was a crammed schedule with child care, but snuck this in during the afternoon. Got it done in about 45 minutes and got a really big upper body pump. 

A.

Strict Supinated Grip Pull-ups

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, BW 

 

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 110#

 

C.

Barbell Row

3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 155#

 

D.

Plate Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 2x10#

 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range

-3x10 with 2x10# 

F.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

 

G.

Barbell Curls

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 75#

 

H.

Dumbbell Shrugs

3 sets x 15 reps

You can choose the amount of reps as long as it is within the suggested range.

Plank

3 Sets x :75 

-Complete, 2x100# DB