9/13/2024

Midday Workout (11:00-11:45AM)

Zone 2 Row Intervals:

• Workout:
  • 10 minutes for 3 rounds at rate of 2:10-2:13/500m (broken into rounds as I’m adjusting to sustained position on rower)
• Heart Rate:
  • Average about 138-140
• Reasoning:
  • Improve aerobic efficiency and overall health without adding exercise bodily fatigue. I have no fancy reasoning for the morning workout other than I want to get it over with.

Afternoon Workout (12:00-1:00 PM)

Strength Work Focused on Lower Body:

• Warm-Up:
  • Light warm-up in a variety of patterns and loaded positions to improve range of motion before the session.
• Workout:
  • A1) DB Bench Press
    • 3 sets of 8 reps at RPE 7-8
    • Weights: 60lb
  • A2) Lat Pull down (regular bar- wide grip)
    • 3 sets of 8 reps at RPE 7-8
    • Weights: 40kg
    • Rest 2:00
  • B1) Chest supported Row
    • 3 sets of 8 reps at RPE 7-8
    • Weights: 25kg
  • B2) Dips
    • 3 sets of 5-7 reps at RPE 7-8
    • Weights: BW
    • Rest 2:00
  • C1) Tricep skull crushers
    • 3 sets of 10-12 reps at RPE 7-9
    • Weights: 15 lb DBs
    • Rest 2:00