9/17/25

AM Workout (0615) 

Had a solid crossfit session this AM ... some good/fun reps on the strict press and then got some really solid intensity out of the aerobic conditioning ... fun morning, felt light on my feet while running and enjoyed getting all this in. 

A.

Strict Press 

Set 1 - 3 reps @ 64-69% (135#)

Set 2 - 3 reps @ 69-74% (145#) 

Set 3 - 2 reps @ 74-79% (155#)

Set 4 - 2 reps @ 74-79% (165#) 

Set 5 - Max reps @ 55-60% (115#) 

Set 6 - Max reps @ 50-55% (115#) 

Rest 2 minutes between sets 

-ME sets went 21/14 ... big effort, nice pump on those ME sets. 

B.

Every 2:30 for 25 (5 sets) of:

Station 1 - 400m Run

Station 2 - 500m/450m Row 

-Complete ... didn't get the exact times on these ... mostly around :80 - :90 on the 400s and 1:35-1:40 on the 500s ... felt fit here and enjoyed getting after this one. 

PM Workout (1500)

Got a decent shoulder/arm pump this afternoon... felt a bit beat up from the week so far and kept the weights lighter and rest intervals shorter to just get a pump and not really push the loading... overall enjoyed getting this in. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-50#s for 12, 55#s for 12, 60#s for 2 sets of 10 

B.

Seated Lateral Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20#

C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

D.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10#

E.

Hammer Strength Shoulder Press 

7 Sets: 10-12 reps 

Rest :45 

-90# (45# each arm), 7x10

F.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-80#

G.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-90#

H.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x30#

I. 

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 

-80#