05/10/22

AM Workout (0700)

Run 6 Miles

-50:46 ... approximately 8:30 pace ... nice morning, 55 degrees and sunny ... longest I've ran in a while, enjoyed myself and had a good time. 

PM Workout (1430)

Had a solid PM session ... simple/not too taxing leg day, but got a good sweat and enjoyed myself. 

A.
Front Squat @ 31X0
Set 1
10 reps
@ 55% of Front Squat max (195#)
Set 2
8 reps
@ 60% of Front Squat max (210#)
Set 3
6 reps
@ 65% of Front Squat max (225#) 
 Rest for 2 minutes

-Complete ... this was the toughest part of the day ... rough tempo ... wore a belt for the last set 

B.
Front Foot Elevated DB Split Squat - 3010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Standing DB Calf Raise 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Complete, across with 2x50# DBs for both movements 

C.
Goblet Squat - 3010

Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

BB Good Morning - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-75# DB for the goblet squats ... 135# for the GMs 

D.
For Time:
1000m Bike Erg 
15 American KB Swings (53/35)
30 Air Squats
15 American KB Swings (53/35)
30 Air Squats
15 American KB Swings (53/35)
1000m Bike Erg 

-6:45 

Cooldown - 10 Minutes Lower Body Stretching 

-Complete