8/3/24

AM Workout (0615)

7 Mile Run 

-1:04:31 ... 9:13/mile pace ... took this generally easy and ran around Annapolis ... really great way to start the day ... it was already hot (about 80) by the time I got out the door... sweaty run, but overall felt good and enjoyed myself. 

PM Workout (1230)

Had a decent upper body pump today ... busy morning parenting after the run, but tried to get as much intensity out of this as I could, overall had a good session ... have been pressing from the behind the neck the last few weeks and regular strict press felt rough! Overall a good workout though. 

A.

Strict Press

4 sets: 8 reps – @ RPE 7-8
*Rest 2:00-2:30 b/t sets

-135# across 

B.

Bradford Press 

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

-45#

C.

Seated DB Press 

3 sets: 15 reps – RPE 7 + 1 drop set immedietly after last set 
*Rest 1:00-1:30 b/t sets

-2x25# + 2x15# for 10 reps on the drop set... massive burn/pump from very light weights 

D.

Ring Y Raise

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

-Complete, BW

F.

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

G.

Cali Press 

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

-95#

H.

EMOM 10:

Cable Push-Downs 

Hammer Curls 

-55# push-downs, 2x25# DB curls ... nice arm finisher