4/26/24

AM Workout (0530)

Today was a solid workout... nice lower body workout and good aerobic/BW conditioning. 

A.

3 Sets:

KB Windmills x 8 reps/side 

KB Side Bends x 20 reps/side

Ab Wheel Roll-Outs x 12 reps 

Minimal Rest

-Complete, 26# windmills, 53# sidebends 

B.

3 Sets:

Ring See-Saw x 10 reps

Leg Lifts x 25 

Plank x :60

Minimal Rest 

-Complete

C.

Front Squat

3 sets: 1 reps – starting at 90% (315#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-315#, 325#, 335#

D.

Back Squat

3 sets: 15 reps
*Rest 2:00 b/t sets

-225#

E.

BB Calf Raises 

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

-135#

F.

‘Strict Cindy’

AMRAP 20: 

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

-18 Rds ... fairly consistent here, went at about an 80-85% effort and moved through this at the same continuous pace. Nice pump/sweat. 

PM Workout (1600)

5 Mile Run 

-41:02 minutes total time ... average pave of 8:12 ... had a fun time getting this in ... ran from the Senate to the Lincoln memorial and back, got a great run out of this. Felt aerobically fit and surprisingly didn't feel any fatigue from this AM.