10/20/22

AM Workout (0700)

6 Sets of:
400m Run 

Rest 2:15

-Result = all sets between 82-85 ... this was fun to get back on the track after some time away from high intensity running ... kept a conservative effort and didn't go all out, no achilles tendon pain, which is great news. I felt fit and light on my feet, but didn't want to push anything as I ease back into running. 

PM Workout (1230)

Got in a quick session in the afternoon, took about 45 minutes total time 

A.

For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (185#) 
1-2-3-4-5-6-7-8-9-10
Deadlift (315#) 

-16:16 ... this was supposed to be 225# and regular grip bench press, but as I was warming up my bench press and regular grip irritated my shoulder a bit, but zero pain with close grip, so I changed this to CGBP and ended up still getting a very good workout out of this. It was really fun and challenging... the last few sets of deadlifts at the end were brutal, but I got all deadlifts unbroken, had to break up the bench press into to sets on 9,8,7,6 ... fun stuff, massive pump and a nice challenge. 

B.

3 Rounds
10 Deficit Pushups
10 Ring Row – Feet Elevated
15 Incline DB Skull Crushers (2x25# DB)
15 DB Spider Curls (2x15# DB)
10 Single Arm KB Situps (Left) - 35# 
10 Single Arm KB Situps (Right) - 35# 
10 KB Side Crunches (each side) - 53# 
20 Plank KB Pull Unders - 35# 
:45 sec  Plank
-Rest 1-2 min b/t round-

-Complete ... surprisingly difficult after part A... but once a nice pump/core workout.