10/10/24

AM Workout (0545)

A.

Back Squat

6 sets x 6 reps @ 78% (335#) 

78% of your one rep max back squat. Rest 2-5 minutes between sets.

-Complete

B.

Back Squat

1 set x max reps @ 78% (335#) 

78% of your one rep max back squat. Rest 5-10 minutes before starting this exercise.

-10 reps 

C.

Good Morning

1 set x 3 reps

Work up to a 3 rep max.

-155#, 185#, 225# ... definitely more there, but this is not a movement I max out, overall fun to try. 

D.

Barbell Kang Squat

4 sets x 8 reps

-135# across ... this was a suprisingly large glute/hamstring pump even with the light weight ... can't remeber if I've ever even done this movement with weight before.

E.

Barbell Calf Raises 

4 sets x 20 reps 

-165# across 

F.

Every 2 for 20 (10 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete 

PM Workout (1200)

6 Mile Run

-About 53 minutes total running time ... 8:50 average mile pace ... 60 degrees, sunny and a bit breezy in Annapolis. Really nice running conditions. Great way to break up the work day while working from home.