5/24/22

AM Workout (1000)

A.

~3 - 3.5 mile easy aerobic run 

Rest 10 minutes then...

B.

At a consistent 80% aerobic effort:

50-40-30-20-10

Calorie Row

Calorie Bike Erg

Calorie Ski 

-Run went 28:40 ... kept the pace very easy and just felt out my achilles tendon ... didn't hurt at all with this distance/pace, but was slightly tight.

-29:50 ... this was a nice sweat, felt good aerobically throughout.

PM Workout (1530)

This afternoon was a solid session ... squats were heavy-ish, but the tempo made them. tough. Fun leg pump/sweat sesh.

A.
Barbell Back Squat; 21X0
Set 1
10 reps
@ 60% of Back Squat max (280#)
8 reps
@ 65% of Back Squat max (305#)
6 reps
@ 70% of Back Squat max (330#)
Rest for 150 seconds

-Complete 

B.
Barbell Forward Lunge 
10 reps/leg 
8 reps
6 reps

Dumbbell Romanian Deadlift 
12 reps
10 reps
8 reps

Rest for 2 minutes 

-Complete ... used 135# for the lunges and 2x50# for the RDLs

C.
DB Goblet Squats
12 reps
10 reps
8 reps

Hamstring Curl (Banded)
12 reps
10 reps
8 reps

Standing Calf Raise 3 sets of 20 reps

Rest for 90 seconds 

-Complete ... 100# for the goblet squats / 1 green band for the curls and 135# for the calf raises 

D.
Climb the Ladder
12 Minute AMRAP - Get as far up the ladder as possible in 12 Minutes:
2 American KB Swings (53/35) + 2 Burpees + 2 Sit Ups
3 American KB Swings (53/35) + 3 Burpees + 3 Sit Ups
4 American KB Swings (53/35) + 4 Burpees + 4 Sit Ups

...etc. Continue increasing by 1 rep each round until the 12 Minutes are up.

-Got through the round of 11