6/1/26

I had duty last night ... essentially serving as a security guard from 0800 on Sunday until 0800 on Monday morning... got this workout in after I came off the duty... Felt pretty awful given I slept from 2300 to 0500 on an old crappy Marine Corps mattress... anyway, got in what I could and didn't feel strong at all, but I did get through everything and was glad I did. 

A.

Front Squat  - 1 RM / Heavy Single 

-Singles went 295#, 325# ... was hoping to go up to 350#+ but I just shut it down at 325# ... it felt pretty heavy for the day. 

B.

Front Squat - 3x2 @ 85% (275#) of today’s single

Rest 2 minutes 

-275# 

C.

Back Rack Reverse Lunges 

4x3/leg 

DB Deadlift 

4x8-10 

Rest 2 mins 

-Reverse Lunges at 205#, DB deadlifts at 106# (per hand) 

D.

40-32-24-16-8

Echo Bike Cals

GHD Sit-ups 

-This took a little over 14 minutes ... didn't feel great and frankly I didn't want to do this ... but forced myself and overall didn't feel that bad. 

E.

3x8-12 close to failure 

Hamstring Curls

Leg Extensions 

Rest 2 mins 

-180# across 3x10 on both movements

F.

Hip Abductors x 10-15

Hip Adductors x 10-15

1 Min Standing Bent Knee Calf Iso Hold x :45 - each leg 

-250# across for 3x10 on both movements, BW calf is hold