AM Workout (0545)
Today was a solid session ... felt very strong on the back squats and moved through the cardio at a consistent pace. Nice at home strength/CF session.
A.
Back Squat
5 sets: 5 Reps - RPE 7-8
Rest 2:30 - 3:00
-380#
B.
Front Squat
3 sets: 10 reps - RPE 7
Rest :60
-185#... short rest interval was tough, just wanted to feel out this movement and see where my FR mobility is at ... felt decent.
C.
6 Rounds for Time
500/400m Bike Erg
12 DB Box Step-Ups (2x 50/35) (24/20")
3 Wall Walks
-16:18
D.
3 Sets:
10 Ring Seesaw (1 second each direction)
20 KB Side Bends (10 per side)
20 Single Leg BB Calf Raise (10/leg)
-70# KB and 135# BB
PM Workout (1430)
~5 mile easy run ... total running time of 45:35 ... didn't get the total distance, but just ran from the Senate to the Lincoln Memorial and back ... nice day, about 50 with a slight breeze.
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