03/07/24

AM Workout (0530)

Today was a solid workout ... it was nice to feel strong on the pressing ... felt good throughout and got a solid pump. 

A.

Strict Press 

5 sets: 5 reps (160+)

*Rest 2:30-3:00 b/t sets

-165# ... I think this is a PR for a 5x5? 

B.

Deficit Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW, 45# + 1 25# bumper under hands/feet

C.

Seated Arnold Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

D.

Plate Lateral Raises

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10#

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.

Bench Dips

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

G.

3 Sets
15 Shoulder Press (75/55)
15 Barbell Curls (75/55) + 1 drop set after last set with 45#
-rest 1 minute b/t sets-

-Complete, 15 reps on the drop set ... fun pump finisher. 

PM Workout (1630)

A.

1 Mile Easy Jog Warm-up

3 x 800m 5K pace, 1:1 rest 

 1 Mile Easy Jog Cool-down 

-Complete ... 800s were at about a 6:30 / mile pace ... overall a good running session.