Workout of the Day
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-3 reps @ 2110
Rest 10 seconds
Unweighted Supinated-Grip Pull-Ups x Max reps @ 2110 (no kipping!)
Rest 3 minutes
B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
300 Meter Run
A) 3 @ 25lbs, 3@35lbs, 3 @45lbs, 3 @45lbs.
Max reps: 3, 5, 3, 5.
B) 7:29 Used 45lbs dumbells, might of gone slightly heavier but the gym didn’t have anything heavier except 70 lbs and that would have been insane. Went unbroken and did clean and push presses. felt pretty good and tried to keep a relatively fast pace on the run.
A) 4x5lbs / 4x10lbs / 3x15lbs / 2x20lbs (failed 3rd rep)
Max reps: 1 / 1 / 1 / 2 (yeah, those kicked my butt)
B) 8:58 with 35lbs dumbbells
A. 20 x 3 (5), 30 x 3 (5), 45 x 3 (5), 55 x 2 (5)
B. 5:55 w/ 35 lb DBs. Would of used 45 but the gym only has one set and they were occupied.
HEY CJ **HINT, HINT** Can we get more DBs between 40 and 60 lbs??? Please???
A. 26×3 (5), 31×3 (3), 31×3 (3), 31×2 (2)
B. 7:35 with the 45# DB
Legs felt like jello after the competition workout out yesterday and trying to “sprint” today around the block
A) 35 x 3 – 8 unweighted / 45 x 3 – 5 unweighted / 60 x 2 – 6 unweighted / 60 x 2 – 6 unweighted
B) 6:55 w/ 45 lb dumbbells.
That hurr.
A) 3@45, 3@55, 3@55, 3@45
Max 8, 5, 4, 2
B) 6:02 w/35#
First time I worked out without knee brace and felt great. Thought about upping the weight and doing it again but decided to just enjoy the moment. I’m easing into my fear of further injury.