6/19/24

AM Workout (0545)

A.

Deadlift 

1 set: 1 rep – build to a 1RM / tough single
*Rest 2:00-2:30 b/t sets

-Singles = 455#, 485#, 500# (failed twice) ... this was really frustrating ... 485# went up very easily, figured I had 500# in the tank, but it felt heavy off the floor both times... I've been cutting weight for a while and I'm definitely smaller, maybe this affected me or maybe I'm just having an off day, but definitely didn't have the usual 500# in me. 

B.

Strict Weighted Pull-up

1 set: 1 rep – build to a 1RM / tough single
*Rest 2:00-2:30 b/t sets

-70#, 90#, 100# 

C.

Pendlay Row

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

-155#

D.

Close Grip Lat Pull-Downs

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

-110#

E. 

Bent-Over DB Curls 

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

-2x25#

F.

DB Curls 

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

-2x35#

PM Workout (1500)

A.

EMOM 10:

10 Toes-to-Bar

-Complete.. felt good to move, felt surprisingly good on these despite not really raining toes-to-bar much lately. 

B.

Teams of 2, 10 Rounds (5 rounds each):

15/12 Cal Echo Bike

3 Wall-Walks 

Rest 1:1

-Complete ... took about 12 minuntes total ... rounds consistently around 1:10 - 1:15 ... nice, not too taxing sweat.