1/11/23

AM Workout (0545)

Got in some lifting early this morning at home as I couldn't make it to the gym. Ended up being some good training / pump ... nothing max effort, just lots of good reps. 

A.
Back Squat
4 sets x 8 reps @ 73% of 90% (315#)
Rest for 90 to 180 seconds between sets.

-Complete

B.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% of 90% (350#)

-Complete

C.
RDL's
4 sets x 10 reps
Choose a challenging weight. 

-185# across 

D.
Weighted Chin Ups
4 sets x 8 reps 

-26# across 

E.
Double KB Row
4 sets x 10 reps

-2x53# Across 

PM Workout (1630) 

Did a variation of my gym's class workout today ... changed a few movements and made it a partner version ... this was fairly easy cardio with the built-in partner rest, but it was still nice to sweat and move after work.

A.

For time, with a partner, one partner working at a time:

100 Cal Row

80 Anchored PVC Sit-ups

60 Burpee Box Jump Overs (20")

80 Anchored PVC Sit-ups

100 Cal Row

-27:05 ... this was fun/not too difficult ... split up all the reps equally.