06/07/24

AM Workout (0530)

Today was a decent session, got a nice upper body pump. Kept the weights light and the rest intervals short. 

A.

Behind the Neck Strict Press 

4x10 

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

-75#

B.

Seated DB Press (Neutral Grip)

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

-2x35# 

C.

Plate Snow Angels 

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

-2x10# 

D.

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 

E.

Deficit Push-ups (2x45# plates, feet and hands)

Body Row on Racked BB 

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

-BW

F.

Dips 

DB Curls 

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

-BW Dips, 2x35# curls 

G.

Cali Press

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

-95# 

PM Workout (1500)

5 Mile Run

-Complete ... didn't get the exact time, but ran around the national mall, had a great time getting this in ... it was about 80 degrees, sunny with a nice breeze... perfect running conditions.