6/26/25

AM Workout (0615)

Today was a fun workout... long/sweaty time in the sun, which was nice to get in. I felt solid on the SHSPU test and kind of just cruised through the metcon at a mostly consistent pace, but run suffered a bit on the second half. 

A.
Strict Handstand Push-Up Density Test

90 Seconds Max Reps Strict Handstand Push-Ups
90 Seconds Rest
60 Seconds Max Reps Strict Handstand Push-Ups
60 Seconds Rest
30 Seconds Max Reps Strict Handstand Push-Ups

18/10/4 (32) 

10/5/1 (16) 

(8) 

= 56 

B.
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
50 Foot Burpee Broad Jump
100 Foot Walking Lunge (53/35 lbs)
150 Foot Farmer Carry (53/35 lbs)

-4 Rds ... finished the 4th round with about :10 seconds left ... overall enjoyed getting this in, nice aerobic conditioning. It was hot/humid in DC this morning ... stepped out the door at 0645 and it was close to 80 degrees already. Great conditions to run and sweat. 

PM Workout (1430)

Had an overall decent PM session… this bench program has had strict press as accesory work and overall my strict press feels good … it felt good this afternoon despite the SHSPU and conditioning. 

A.

Strict Press

1 set x 1 rep

Find a new one rep max.

-Singles went 165#, 180#, 190#, 200# … the first 3 felt very solid… the rep at 200# was… slow … but I got it. I think this is near a PR … the most I’ve ever done is 205# back in 2022 … hoping to PR this in the near future 

B.

Strict Press

1 set x max reps @ 55% (110#) 

Drop set, AMRAP at 55% of your one rep max strict press.

-20 reps … solid pump 

C.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x15# DB 

D. 

Dumbbell Side Raises

3 sets x 15 reps

Come as close to failure as possible with out actually failing, at the given rep range.

-2x20# DB

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-15# crossover symmetry brands

F.

Shoulder "Ys"

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-15# crossover symmetry brands 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-15# crossover symmetry brands