Tempo

At lunch today I headed to DHY for 3×30 sec heavy, as many exercises as I could get done in an hour:

• Lunge (45-lb bar with 5-lb plate on each side)
• Glute ham at 60* (25-lb plate)
• Glute ham at bottom
• Standing ham (25-lb plate)

After work, I headed out for what was supposed to have been a tempo run and the rest of the isos. A tempo run to me means start out at a moderate pace and pick it up throughout all the miles. Besides the bathroom break, I pretty much stayed on that course.

Isos to finish:

• Push up on knees (25-lb plate)
• Scap pull up (50 lb assistance)
• Preacher curl (20-lb dumbbells; I couldn't do it with a 40-lb bar but I could with 2×20lb...hmmmmm.)
• Crate crunch (25-lb plate—I could have done more but I was on a roll with that plate)