6/28/24

 AM Workout (0600)

Slept in a little today, which was nice (until 0540!), got this in as soon as I could. This was a solid shoulder/arm workout. Switch up the arm work today and tried some super-set stuff, was a nice change and a solid pump. 

A.

Behind the Neck Shoulder Press (95# last week)

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-105# (10# over last week) 

B.

Seated DB Shoulder Press 

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

-2x25#

C. 

DB Snow Angels

4 sets: 10 reps - RPE 8
*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.

5 sets:
7 Strict Handstand Push Up (Use a deficit if you like that!) at RPE7
9 Single Arm Dumbbell Row (each side) (moderate) at RPE7
-Rest 1:1 between sets.

-Complete, no deficit, 50# DB

F.
5 sets:
10 EZ Barbell Curls at RPE7
10 EZ Barbell French Press at RPE7
-rest 1:1 between sets-

-75# 

G.
5 sets:
9 Dumbbell Shoulder Press at RPE8
7 Dumbbell Hammer Curls at RPE8
5 Double Dumbbell Skull Crusher at RPE8
-Rest 1:1 between sets.

-2x25#

PM Workout (1215)

Dropped into the CF class (Part A) and then added in part B ... REALLY suprised myself by hitting a lifetime PR on Nancy. Obviously a different course than when I did this in 2016 for an 11:55, but I will take the PR. I've been incorporating a good deal of running into my training this year and it obviously helped out today given I haven't really been training CF, but PRed a very traditional CF workout.

A.

'Nancy' 

5 RFT:

400m Run

15 Overhead Squats (95/65#)

-11:51 ... unbroken. 

Rest about 15 minutes then... 

B.

EMOM 10:

10 Toes-to-Bar (unbroken)

-Complete