9/22/23

AM Workout (0800)

8 Mile Run 

-Complete ... took 75 minutes ... averaged a 9:20 pace, low RPE here ... only have 3 more runs until race day!

PM Workout (1415)

Happy to get a pump in during the afternoon ... have had a super busy/stressful couple weeks... finally had the time to get a lift in and I appreciated it. 

A. 

Bench Press 

5 sets: 5 Reps - RPE 8

*Rest 2:00-2:30 b/t sets 

-205# across

B. 

Strict Press  

Strict Pull-ups 

4 sets: 10 Reps - RPE 8

*Rest 1:00-1:30 b/t sets 

-115# across on the press ... BW on pull-ups

C. 

Alternating DB Bench Press 

4 sets: 10 reps – RPE 8 (each side)

*Rest 1:00-1:30 b/t sets 

-2x50# DB

D. 

Strict Dips

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

-BW 

E.

Bottom-up Single Arm KB Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-16# 

F.

Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

Incline Dumbbell Skull Crushers 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

-Complete with 35#s/25#s/15#s across both movements