10/21/26

AM Workout (0600)

Dropped into a gym in Charlottesville this AM … snuck this in before the training class I am at ... was a bit tired getting up for this, but once I got rolling I felt good. 

A.

For time:

1000m Run

800m Ski

50 Med-Ball (20/14#) Box Step-Overs (20”) 

100m Farmer’s Carry (2x70# KB)

800m Ski

1000m Run

-20:36 … this was a fun/low stress aerobic workout … overall a nice workout to get in while traveling / out of my routine / jet lagged. 

B.

Every 3:00 for 9:00 (3 sets) of:

50 Ft Plate Pinch Carry (2x45# thin iron plates)

:30 Hang from Pull-up Bar

10 Strict Hanging Knee Raises 

-Complete

PM Workout (TBD)

A.

RDL

10,6,4,3 

Then…

Rest/Pause Set - 8 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 8 reps, rack the bar for :30 - :45 and then complete max set to failure 

B.

Supinated Grip Barbell Rows 

10, 8, 6, 6 

C.

DB Reverse Lunges

3x14 Steps  

Strict Pull-ups

10,10, Max 

D.

Barbell Bicep Curls

10, 10 RM, 8-10 RM

Prone Incline DB Curl

10 Reps set 1, then max reps for 2 sets

DB Curls, alternating 

10 Reps set 1, then max reps for 2 sets

E.

Standing Calf Raise w/ Single DB 

3x15

Banded Anterior Tibialis 

3x30