5/17/23

AM Workout (0545) 

A.

EMOM 10:
1 Squat Clean @ 75% (255#) 

-Complete ... these all felt really good, overall a light weight, tried to hit perfect reps each minute.

B.

AMRAP 18:

500m Row

25 GHD Sit-ups 

250m Row

25 V-ups 

-3 Rounds + 395m Row ... tried to maintain about a 1:50/500m row pace and get the ab movements done as quickly as possible ... good cardio. 

C.

EMOM 10:

4 Strict HSPU

-Complete

PM Workout (1100)

Didn't feel particularly recovered from this morning when I got into this... the strict press felt terrible, so I scaled back that weight a bit ... all the pumpy stuff felt good and was really fun though. 

A.

Shoulder Press 

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week) - Used 145# last week
*Rest 2:00-2:30 b/t sets

-Complete, across at 135# (10# lighter than last week) ... 6th workout in 3 days had my shoulders feeling fatigued, scaled the weight back a bit, but still was a challenge. 

B.

Seated Alternating DB Shoulder Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# across 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

D.

Leaning Lateral Raise 

BB Row 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 5# weight for the raises, 135# for the BB Row 

E.

Diamond Push-ups

Chin-ups

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, unweighted for both movements 

F.

Strict Ring Dips

Spider Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# DB for the curls 

G.

Single Arm DB French Press 

DB Hammer Curl

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 15# for the French press ... 2x35# DB for the curls