11/30/22

AM Workout (0545)

Did the class workout this morning... I am a bit sore from the previous two days of workouts, but overall I felt good throughout this session. 

A.

Thrusters (115/80#) 

1-2-3-4-5-6-7-8-9-10 

Shuttle Run (25')

2-4-6-8-10-12-14-16-18-20

-10:37 ... this was fun, not too challenging ... unbroken thrusters while keeping a consistent pace throughout this. Fun aerobic work and left me feeling good. 

B.

EMOM 10:

5 Tempo Strict Pull-ups (1 second hold at top, 2 second eccentric)

-Complete ... I got 5 rounds unbroken and then the second half was all over the place, including some sets with singles, but I got all the reps ... big pump. 

C.

3 Sets:

Bent-over BB Row (115#) x 10 reps 

Seated KB French Press (35#) x 15 reps 

Rest 1-2 minutes

-Complete ... nice finisher.

PM Workout (1615)

A.

Row 

1500m at RPE3,
100m at RPE8-9, 200m at RPE2-3,
100m at RPE8-9, 200m at RPE2-3,
Rest 3min,
200m at RPE9, 300m at RPE1-2,
200m at RPE9, 300m at RPE1-2,
Rest 3min,
300m at RPE9.5, 400m at RPE1-2,
300m at RPE9.5, 400m at RPE1-2

Rest 3min,

4 Sets
800m Ski at RPE5
-No Rest-
2 Min EchoBike at RPE7
*Rest 3 Min between sets.

-Complete ... snuck some extra cardio in while my son was sleeping ... nice sweat