12/04/24

AM Workout (TBD)

A.

Strict Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

B. 

Strict Pull-ups @ – RPE 7-8 RPE
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

C.

Double DB ZP

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

C.

4 sets:
6 Barbell Bent Over Row - RPE 8
12 Alternating DB Row - RPE 7
25 Ring Rows - RPE 5
Rest 2:00 – 2:30

D.

Deficit Push-ups (hands and feet on 45s) 

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

E.

DB Curls

DB Skull Crushers 

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

F.

Hammer Curls

Tricep Cable Push-Downs 

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

PM Workout (TBD)

4-5 Mile Run 

12/03/24

Today was an okay workout... bummed about not feeling great on the cleans, but I shouldn't be suprised by this given I haven't realling been cleaning at all the last year-ish. Overall this was an okay session, mostly just felt bad because I didn't sleep well last night and was just tired. 

A.

On a 30:00 Clock: 

Every 2 for 20 (10 sets)* of: 

3-Position Clean (floor, hang, high-hang)  

*5 sets at RPE 5-6

*5 sets of RPE 7-8 

In the remaining 10 minutes, work up to a opener/heavy-ish 3 RM Hang Power Clean

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235#, 245# 

-3 RM Hang Cleans went: 225#, 245#, 255# (fail - just did the first rep and lost my grip on the bar) ... probably could have done 255#+ on this complex, but lost my grip and just called it there). 

B.

Back Squat 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# across 

C.

Elevated Toe Double DB RDL

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

BB Calf Raises 

4 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB for RDLs, 155# on CR

D.

4 Sets:
KB Side Bends x 15 reps/side

Ab-Wheel Rollouts x 10 reps

Minimal Rest 

-70# KB

12/02/24

Had a decent workout this AM ... lots of light weights and got a great chest/tricep pump. 

A.

Bench Press

5 Sets of 10 @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-195# across 

B.

Incline DB Bench Press

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

-2x50#

C.

Hex Press

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

-2x50# 

D.

Incline DB Flyes

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

-2x25# 

E.

DB French Press 

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

-75#

F.

Cali Press 

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

-95#

G.

DB Kick-Backs 

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

-2 sets with 2x15#, 2 sets with 2x25#