5/17/22

AM Workout (0700)

A.
2 Sets of:
Run 400 Meter for 00:01:47
Jog 400 Meter
Run 300 Meter for 00:01:20
Jog 300 Meter
Run 200 Meter for 00:00:53
Jog 200 Meter
Run 100 Meter for 00:00:27
Jog 100 Meter
Rest for 00:03:00

-Complete ... great weather for a morning track session ... about 65 and sunny ... ran all of these intervals fast ... but got everything in and had a good time. 


PM Workout (1430)

Had a solid afternoon session ... nice/easier leg workout and some shorter crossfit style conditioning. Fun day, not too taxing. 

A.
Front Squat - 21x0
Set 1
10 reps
@ 60% of Front Squat max (210#)
Set 2
8 reps
@ 65% of Front Squat max (225#) 
Set 3
6 reps
@ 70% of Front Squat max (240#) 
Rest for 2 minutes

-Complete

B.
Front Foot Elevated DB Split Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Standing Calf Raise - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-50#s for the split squats, 135# BB for the calf raises 

C.
Goblet Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Good Morning - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-100# DB for the goblet squats, 135# for the good mornings 

D.
For time:
30-20-10
Alternating DB Snatches (55/35)
Knees-to-Elbow
Calorie Row

-10:20 ... fun workout, had to break up the K2E a bit, but overall enjoyed this conditioning piece.