9/20/24

AM Workout (0630)

7 Mile Run 

-63 minutes ... kept about a 9 minute pace the entire distance, nice run around Annapolis...perfect running conditions, about 70 degrees and clear as the sun was rising. 

PM Workout (1400)

Had a suprisingly good afternoon workout... this morning took a bit out of me, but after lunch I forced myself into the gym and had a really solid session. Felt decent throughout, got a nice back/lower body workout. 

A.

Sumo or Conventional Deadlift

4 sets x 8 reps @ 73% (365#) 

73% of your one rep max deadlift, in the style you choose.

-Complete 

B.

Pause Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 315#, 365# 

C.

RDL's

4 sets x 10 reps

Choose a challenging weight.

-155#

D.

Weighted Chin Ups

4 sets x 8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.

-20# across 

E.

Dumbbell Row

4 sets x 10 reps

Calf Raises 

4 sets x 20 reps 

-75# across for rows, 135# for CF

F.

Single Leg Glute Bridges

3 sets x 15 reps

15 each side.

KB Side Bends 

3 sets x 15 reps

15 each side.

-BW bridges, 70# side bends