9/13/24

AM Workout (0545)

 Jumped into CF class (part A) and then got in my powerlifting work. Solid session overall. 

A.

For time:

50-40-30-20-10 

Cal Row

40-32-24-16-8 

Toes-to-Bar

-15:51 ... this was a fun conditioning piece ... felt suprisingly really good throughout and maintained a consistent pace. 

B.

Sumo or Conventional Deadlift

4 sets x 8 reps @ 70% (350#) 

70% of your one rep max deadlift, in the style you choose.

-Complete

C.

Back Squat

1 set x 5 reps

Work up to a 5 rep max.

-135#, 225#, 275#, 325#, 350# 

D.

Single Leg RDLs

3 sets x 15 reps

15 reps each side

-26# KB 

E.

Pull-ups

5 sets x max reps

-10,9,8,8, 7 ... rough after the above work. 

F. 

Barbell Row

4 sets x 8 reps

As heavy as possible.

Sorenson Hold 

4 sets x :30-:60 

-185# rows, BW sorenson holds

PM Workout (1430)

5 Mile Run 

-I was having a pretty rough day (to a rough week overall) ... I was happy to get outside and get this done after a long week ... ended up running a little over 5 miles around an 8:50 ish pace ... it was 80 and sunny in DC, nice conditions.