10/28/24

AM Workout (0545) 

I was planning to max out today, but my covid arm/armpit/lat pain is still pretty severe from last Thursday's vaccine. I was also really fatigued/flu like yesterday... not ideal conditions for a 1 RM ... so I added in another taper session to just move and sweat a bit ... I am glad I did this becuase I felt much better after getting this in. 

A.
Back Squat

2 sets x 3 reps @ 65% (285#) 

65% of your one rep max back squat.

-Complete 

B.

Bench Press

2 sets x 3 reps @ 65% (195#) 

65% of your one rep max bench press.

-Complete 

C.

Deadlift

2 sets x 3 reps @ 65% (350#) 

65% of your one rep max deadlift. 

-Complete 

 

D.

5 RFT:

1000m Bike Erg

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

-Complete ... took about 15 minutes, didn't get the exact time. 

PM Workout (1530)

Easy 4 Mile Run 

-Ended up running 4.2 miles in 36 minutes ... about an 8:40 pace .... just went off feel and kept this at an easy pace. Really nice/cooler afternoon for a run ... was about 60 degrees with a slight breeze.