05/04/23

AM Workout (0800)

USMC PFT

Pull-ups: 25 (100 points)
Plank: 3:45 (100 points)
3 Mile Run: 19:33 (90 points)

Total = 290 ... first time ever doing the plank (the PFT changed this year, no longer testing max sit-ups in 2 minutes) ... anyway, still maxed it out, although the last :45 seconds was challenging ... pull-ups felt great, got in a solid 25 reps ... I was surprised on the run, this was a minute faster than last year (and two minutes faster than 2021!) ... I've been crossfiting a lot more this year, not a ton of running, but I definitely felt fit on this run, fun stuff. Overall I was surprised by my score, but enjoyed getting this in and not feeling completely wrecked by the run. 

PM Workout (1400)

Had an okay upper body pressing workout this afternoon ... have a lot of work stress going on right now, so it was tough to remain really focused and present, but got an okay pump from this, at least I was able to get this in. 

A.

Seated Strict Press 

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

-95#, 105#, 115#, 125# 

B.

Seated DB Shoulder Press 

4 sets: 10 reps - RPE 8

Double DB Bent-Over Row

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

-2x35# for the presses ... 2x75# for the rows 

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.

Plate Front Raise

4 sets: 10 reps - RPE 8

Straight Arm Banded Lat Pull-Down

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

-25# for the front raise, 1 red band for the lat PD

E.

4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 V-ups
30 Heel Taps (each side)
:15 sec Hollow Hold
30 Flutter Kicks (each side)

-Complete, 1 green band for the extensions, 50# for the curls