11/15/24

AM Workout (0545) 

Today was overall a decent session ... felt solid on the back squats, but I haven't been cleaning/front squatting much this last year and I definitely felt that today... felt tight and not great on those, but it was good to get them in... my wife and I are doing a partner workout/in-house competition in a few weeks and there is a 3 RM hang clean as an event ... will be incorporating cleans up until that event. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-135#, 135#, 185#, 185#, 195#, 195#, 205#, 215#, 225#, 235# ... overall lighter weights than I have traditionally been using. Felt tight in my T-spine. 

B.

Back Squat 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# 

C.

Single Leg BB Calf Raises 

4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

-45# 

D.

4 Sets:
KB Side Bends x 15 reps/side

Ab-Wheel Rollouts x 10 reps

Plank x :60 

Minimal Rest 

-Complete, 70# KB 

PM Workout (1530)

Easy 4 Mile Run 

-Complete, didn't get the time, just went super easy for 4 miles ... probably about a 9:30 or 10:00 mile pace.