4/09/24

Today was a solid workout ... overall on the shorter side, but that was nice ... still got a really solid pump out of this ... still feeling a bit sore in my lower body from the 10 miler... didn't push the DL too hard. 

A.

Deadlift 

5-3-1-1-1 - start at 65% (335#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-335# x 5, 405# x 3, 455# x1, 475# x1, 485# x1

B.

Strict Pull-up

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

BB Row

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

D.

Single Arm Lat Pulldown

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-45#

E.

Inverted Skull Crushers

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

F.

Single Arm Standing Cable Tricep Extensions 

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-15# 

G.

3 Sets:

Star Planks x :30/side

Rest :60 

-Complete, BW