12/23/22

AM Workout (0545) 

A.

5 RFT:

50’ DB Front Rack Walking Lunge (2x50/35#)

100’ KB Farmer’s Carry (2x70/53#) 

-4:32 ... this went fast, but was a pretty fun/different sprint. I felt good on everything, got a massive pump in my glutei after this. 

B.

4 Sets:

10 Feet Elevated Ring Rows

50' HSW 

Rest as needed 

-Complete, nice finisher/skill work... haven't handstand walked since getting sick, it was nice to get these in. 

PM Workout (1600)

Kept things light/lower intensity this afternoon, tried to only use loads that would not aggravate my shoulder. 

Warm-up

Shoulder internal rotation/activation warm-up 

A. 

Tempo Close Bench Press (3 second eccentric, 1 second pause on chest) 

5 sets x 5 reps

Choose a weight you can handle for all 5 sets.

-95#, 115#, 135#, 155#, 155# 

B.

Reverse Grip Bench Press 

2 sets x max reps @ light weight - something that is RPE 5-6 for a set of 10 

-15,20 with 95# 

C.

Seated Behind the Neck Strict Press

4 sets x 10 reps

Choose a challenging weight.

-Compete, across at 45# ... just focused on movement here, not load 

D.

Seated Dumbbell Arnold Press

3 sets x 15 reps

Aim to reach failure within the given rep range.

-2x25# DB

E.

Bent-Over Externally Rotated Dumbbell Side Raises

3 sets x 15 reps

Aim to reach failure within the given rep range.

Band Pull-Aparts

3 sets x 25 reps

-2x10# for the side raises, 1 red band for the band pull-aparts. 

F.

Barbell Curls

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

Barbell or Dumbbell Shrugs

3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-75# for the curls, 2x100# DB for the shrugs and 2x10# db for the tricep kick-backs