9/10/24

AM Workout (0545)

This morning was a decent session ... other than the squats, wasn't too taxing. Nice to get in some solid squatting. 

A.

Back Squat

4 sets x 8 reps @ 70% (295#)

70% of your one rep max back squat. Rest for 90-120 seconds between sets.

-Complete

B.

Back Squat

1 set x max reps @ 70% (295#)

70% of your one rep max back squat. Rest for 5 minutes before starting this exercise

-15 reps 

C.

Snatch Grip Deadlift

1 set x 5 reps

Work up to a 5 rep max.

-135#, 225#, 275# (used straps on last set)

D.

DB Goblet Squats

4 sets x 10 reps

With hip circle or band around knees.

-75# DB, blue hip circle 

E.

BB Calf Raises 

3 sets x 20 reps 

Super Mans 

3 sets x 20 reps

Body weight.

-Complete, 135# calf raises 

F.

Reverse Crunches

3 sets x 25 reps

KB Side Bends 

3 sets x 15 reps/side 

-Complete, 70# KB side bends 

PM Workout (1700)

Easy 5 Mile Run 

-Complete ... didn't catch the exact time ... wonderful weather in DC, was nice to get this in after a long day of work.