12/12/24

AM Workout (0545)

Had a really solid upp body pump this morning... last few supersets were a massive arm pump. 

A.

Behind the Neck Press 

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

-95# 

B.

DB ZP 

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

-2x50# 

C.

Plate Snow Angels 

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

-2x10# plate

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.

Tempo Push-ups (3 second eccentric) 

Strict Supinated Pull-ups 

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

-Complete, BW 

F.

Ring Dips 

DB Curls 

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

-Complete, BW dips and 2x35# DB curls 

G.

Barbell 21s 

Standing Tricep Extensions w/ Band (21 reps) 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# curls, 1 purple band 

PM Workout (1530)

5 Mile Run 

-Complete, it was about 40 and sunny in DC ... great conditions to run, really enjoyed getting this in and breaking up the work day.