4/25/24

Still feeling a bit sick, but overall today was a solid workout. Had a good time getting this in, even if I didn't feel my absolute best. 

A.

Strict Press 

3 sets: 1 reps – starting at 90% (170#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-170#, 180#, 185# 

B.

Bottom-up Single Arm Standing KB Press

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-26# KB 

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.

Snow Angel Raise

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

-2x10# plate

E.

Ring Push-ups 

Body Row on Racked Barbell 

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

-BW

F.

Strict Dips

Fat Bar Curls 

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

-BW and 65#

G.

Seated DB French Press

Single DB Waiter Hold Curl 

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

-50# DB 

H.

4 Rounds for time: 

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, took about 4:30