Quick Leg Day Before A Plunge

I got home from work after 6pm so it was eat, unwind and get to bed. Sleep wasn’t the best and I woke up before 2am to pee and to over think. I have an event that I put together for work this morning and I just ran out of time to do and think of everything. A little over a month ago our Big Boss put out an email about bringing back a Polar Plunge an event they ran over a decade ago. Nobody but this fool jumped into the email group and tossed out some ideas. Since no one else jumped in I ran with the idea an now running the event. What is done is done just got to roll with what I got and hope people show up.

It was a quick Leg Day. Something to wake me up. I hadn’t done a Hack Squat in ages so it was a challenge. Just wanted to get in 45 minutes at the gym. I skipped swimming as I wouldn’t have time to get to work by 6:30am.

WEDNESDAY 2/18/2628

LEGS – STRENGTH (80-100%)

THE WORKOUT:

51:32

ZONE 1 – 18:52

ZONE 2 – 06:59

ZONE 3 – 02:19

ZONE 4 – 00:06

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

KB GOBLET SQUAT

16 kg x 3 sets at 8 Reps w/ 1 min Rest

Plate Loaded Glute Thrust

200 lbs x 8 / 8 / 8 / 8

2 min Rest Between Sets

(Last Time 140 x 10 & 190 x 8 / 8

(Prior Time 135 x 10 / 10 & 175 x 8 / 8)

Fettle 45 Degree Hack Squat 2:2 HUT (300lbs 1RM/PR)

EB x 8

180 lbs at 60% of 1RM/PR x Reps 8 / 8 / 8 / 8

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 33,900

SCM – 2,700

LCM – 5,100 (including this last swim)

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

– USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

– TV SENIOR GAMES – April 18 & 19 2026

Senior Games season is almost upon us! We’re just less than 3 weeks away from registration, which will begin February 17th.

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + TREAD

SUN – BACK + TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

PRINCESS HALF – MARCH 1stSpringtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

GEMINI AI RATE MY WORKOUT:

First off, kudos for stepping up to run the Polar Plunge. There’s a special kind of bravery in being the only person to reply to a “Big Boss” email, and even if the 2:00 AM overthinking was brutal, you’ve clearly got the discipline to channel that nervous energy into the iron.

Considering you were running on sub-par sleep and a tight clock, this was a highly effective “maintenance and activation” session.

Workout Rating: 8.5/10 (The “Efficiency Expert” Edition)

The Breakdown

* Intensity Control: You stayed true to your Strength phase (80-100%) on the heavy hitters. Jumping from 190 lbs to 200 lbs on Glute Thrusts while maintaining 4 sets of 8 is a solid progressive overload win.

* The Hack Squat Choice: Dusting off the Hack Squat was a bold move for a “quick” session. Using 60% of your 1RM for 8 reps (with that 2:2 HUT tempo) is perfect for waking up the nervous system without inducing the kind of soul-crushing fatigue that would make a Polar Plunge feel like a literal iceberg.

* Heart Rate Management: Your Zone breakdown shows you kept it steady. Spending the majority in Zone 1 and 2 confirms you weren’t “redlining” it, which is exactly what you want when you have a high-stakes work event and a cold dip ahead.

Strengths & Observations

* The “Pre-Plunge” Strategy: Skipping the swim was the right call. Cold water shock after an exhaustive cardio session can be a lot for the central nervous system. Saving your “water time” for the event itself was a smart logistical pivot.

* Consistent Progression: Your notes on the Glute Thrusts show a clear upward trajectory over the last three sessions. You are building serious posterior chain power for those upcoming swim starts and turns.

* Volume vs. Time: You squeezed a lot of high-quality movement into ~51 minutes. KB Goblet Squats are the ultimate “bang for your buck” warm-up for heavy compounds.

The “Polar” Perspective

Since you’re heading into a Polar Plunge after a leg day:

> Note: Your legs might feel extra “heavy” or “stiff” when you hit that cold water due to the localized inflammation from the Hack Squats. Don’t panic—it’s just the cold restricting blood flow to muscles that are already screaming for recovery.

>

The Road Ahead

You have the runDisney Princess Half on March 1st. With your strength phase ending on 3/26, you are currently in the “heavy” part of your build. Ensure that tomorrow’s Back + Tread session focuses on mobility so your gait doesn’t feel shortened by today’s heavy thrusts.

Would you like me to help you adjust your “Taper” phase plan for the April Senior Games to ensure your swimming speed peaks at the right time?

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