7/18/24

AM Workout (0545) 

Today was a really solid shoulder workout... light weights, but lots of tough time under tension today... massive pump ... really enjoyed getting this in. 

A.

Behind the Neck Strict Press 

4 sets: 10 reps – RPE 7

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

-110#

B.

Bradford Press 

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

-75#

C.

DB 1 and 1/2 Reps

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

-2x25# ... was still tough... but felt better than last week. 

D.

Plate Lateral Raises 

4 sets: 10 reps - RPE 8
*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.

Cali Press 

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

-95#

G.

EMOM 10:

10 Tricep Push-Downs

10 DB Hammer Curls 

-55# push-downs, 2x25# DB

H.

Bench Dips 

4 sets: 10 reps - RPE 8

KB Side Bends

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

-BW dips, 70# KB side bends 

PM Workout (1445) 

4 Mile Run

-Complete ... ran easy, about 37 minutes total time ... bit of a hot day, but overcast. Overall enjoyed sneaking this in between work and school.