8/22/23

 AM Workout (0730)

5 Mile Run (with stroller) 

-Ran about 50 minutes ... took this nice and easy ... slight knee pain lingering from the 13 miles on Sunday, but surprised that I wasn't super sore from the WOD yesterday. 

PM Workout (1400) 

Got in a quick back/bi workout at home, it was nice to get a little pump in the afternoon. 

A.

Strict Pull Ups

4 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, BW, 4x10

 

B.

Barbell Rows

4 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-185# across, 4x10

 

C.

Lat Pull-Downs

4 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-4x10 with 110#

 

D.

Standing BB Curls
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-45# bar

E.

Dumbbell Curls

4 sets x 8-10 reps

Wall Sit x :30

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2x35# for the curls