7/13/24

Today was a really solid workout... sweated a ton after starting out with part A ... felt decent throughout and enjoyed getting this in. 

A.

EMOM 20: 

1 Power Clean + Squat Clean + Front Squat - work up to a heavy complex over 20 sets 

-135# x 2 sets, 165# x 2 sets, 185# x 3 sets, 205# x 3 sets, 225# x 8 sets, 235#, 245# ... have been hitting cleans on the 2 minute ... this was nice variation and solid movement / cardio. 

B.

Back Squat

5 sets: 5 reps – @ RPE 7-8
*Rest 2:00-2:30 b/t sets

-315# across 

C.

Elevated Toe Double DB RDLs

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

-35# bumper, 2x35# DB 

D.

KB Front Racked Reverse Lunges 

4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# KB 

E.

Calf Raises (barefoot)

4 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-135#

F. 

Tabata (:20 on/:10 off)

8 Rounds of:

V-Up

immediately into:

8 Rounds of:

Opp. Knee to Opp Elbow in Plank

immediately into:

8 Rounds of:

Russian Twists

immediately into:

8 Rounds of:

 Hollow Hold with 5lb Plate in

Hands

-Complete ... don't remember the exact reps, but this was a nice finisher and not too taxing.