3/28/24

Today was an okay workout... woke up with my son at 3:30 my sleep was disrupted while I was taking care of him until I got up around 6:45 ... overall a rough day, but got in what workout I could... didn't feel great, but tried to get what intensity I could. 

A.

Strict Press

1 sets: 1 Reps – Find a new 1RM Weighted
*Rest 3:00-3:30 b/t sets

-165#, 185#, 195#(f) ... this isn't even a PR attempt, but just felt like shit ... lack of sleep and lots of life stress set this up to be a terrible opportunity to go for a 1 RM. 

B.

Ring Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

C.

Alternating DB Shoulder Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

D.

Bent-Over DB Lateral Raise

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

E.

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

F.

DB Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

G.

DB Skull Crushers

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

H.

Every 3 for 10 (5 sets) of: 

Plank x :60 

-Complete