03/21/24

 Shoulder Workout (0530)

This morning was a fun lifting session ... kept the rest intervals short and the weights light, got a great shoulder / upper body pump. 

A.

Strict Press 

4 sets: 8 Reps – 65% of 1RM (deload) = 135#
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Ring Push-ups

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

-Complete, 15,15, 10/5 ... rough 

C.

Seated DB Shoulder Press

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

-2x25# 

D.

Plate Snow Angel Raise

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

-2x5# 

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.

Cable Push-Downs

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

-55#

G.

Inverted Skull Crushers

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

-BW

PM Workout (1700)

A.

1 Mile Easy Jog + 5 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-Complete ... kept all the 800s around 6:30 - 6:40 pace ... fun stuff, nice way to blow off some steam after work.