9/04/24

AM Workout (0600)

Simple, but effective lower body workout today... felt awful waking up early off of vacation... got in what intensity I could. At least happy to workout. 

A.

Back Squat

4 sets x 8 reps @ 68% (285#)

68% of your one rep max back squat. Rest 90 seconds between each set.

-Complete

B.

Back squat

1 set x max reps @ 68% (285#)

AMRAP! Rest 5 minutes between this and your previous exercise and then perform 68% for as many reps as possible.

-15 reps

C.

Stiff Leg Deadlift

1 set x 5 reps

Work up to a 5 rep max. Each rep from the floor.

-135#, 245#, 315# ... no belt, double overhand grip

D.

Front Rack Lunges

4 sets x 8 reps

Heavy as possible, 8 reps per leg.

-135# across, alternating reps

E.

Banded Good Mornings

3 sets x 25 reps

KB Side Bends

3 sets x 15 reps/side

Knees-to-Elbows (kipping)

3 sets x 10 reps

-Complete ... 1 green band, 70# KB

PM Workout (1600)

5 Mile Run

-41:07 / 8:13 average mile pace ... one of the miles was sub 8, around 7:55 ... fun to run around the national mall and blow some steam off after work. Lots of longer runs recently (10,8,8 miles), so this was fun to run shorter/faster.