8/30/23

AM Workout (0930)

5 Mile Run 

-Ran about a bit over 45 minutes ... didn't feel particularly great, but definitely ran faster without a stroller! It was humid out today, my RPE was fairly high for what should have been an easier run. 

PM Workout (1600)

Didn't feel particularly great today, but got a solid back/bicep pump out of this. 

A.

Strict Pull-ups

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-53# across 

B.

Supinated Grip BB Row

4 sets: 10 Reps - RPE 8

*Rest 1:00-1:30 b/t sets

-135# across 

C.

Reverse Grip Lat PD

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the top 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

-90# across 

D.

Ring Curls 

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

E.

EMOM 5:
20 Fat Bar Curls (45#)

-Complete ... this was super challenging ... definitely some "cheat" curls there on the later sets, but really massive pump finisher, fun stuff.