5/24/24

AM Workout (0600)

Today was overall a solid workout ... good lower body workout and some pull-up work... going to do a PFT soon and I felt solid on the pull-ups. 

A.

Back Squat

4x10 

*Rest 2:00-2:30 b/t sets

-285#

B.

Barbell Step-Back Lunges 

3 sets: 8reps (each side) - RPE 7 (used 135# last week)
*Rest 1:00-1:30 b/t sets 

-135# 

C.

BB Calf Raises 

Ring See-Saws 

5 x 10 @ RPE 7 

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

-2x75# DB For the CR

D.

Death by Strict Pull-ups (20# vest) 

straight into...

Death by Strict Pull-ups (unweighted) 

-9 + 10 reps .... attempted the 11th set on the unweighted ... went 9/2 ... great strict pull-up work. 

PM Workout (1300)

5 Mile Run 

-Complete ... didn't get the time on this, just did the distance ... it was hot, about 80 and sunny in DC today... tons of people out, but our office closed at 1 today and it was nice to get out the door and get this in before the long weekend.