8/26/23

AM Workout (0800)

5 Mile Run, with stroller 

-Complete ... ran about 47-48 minutes total ... didn't get the exact time, but just went through this at a casual pace ... it was already 78 degrees and 100% humidity by the time I got out the door... sweaty/hot morning run. 

PM Workout (1130) 

Had a decent strength session today ... felt pretty good throughout and got a massive shoulder/tricep pump. 

A.

Strict Press 

4 sets: 10 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-95#, 105#, 115#, 125# 

B.

Strict Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Seated Double DB Shoulder Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB

D.

Standing Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# plate

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.

Seated Alternating DB Hammer Curls 

Single Arm DB Kickback 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-35# for the curls, 15# for the kick-backs 

G.

EMOM 5: 

Banded Tricep Extensions x 20 reps 

-Complete, 1 purple band