12/19/24

AM Workout (0545)

Today was a decent shoulder/arm workout overall, got a nice pump out of this. 

A.

Behind the Neck Strict Press 

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

-75#, 95#, 105#, 105# 

B.

DB Strict Press 

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

-2x35# DB 

C.

Plate Side Raises

3 sets: 15 reps - RPE 7
*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.

Tempo Push-ups (3 second eccentric) 

Strict Pull-ups 

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

-Complete, BW 

F.

Dips 

3 sets: 15 reps - RPE 7

Ring Curls  

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

-Complete, BW 

G.

DB French Press 

Seated Hammer Curls 

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

-50# FP, 2x25# HC

H.

Barbell 21s 

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

-45# 

PM Workout (1600)

5.5 Mile Run 

-Untimed ... but ran around the national mall, overall decent weather and really enjoyed getting this in after a long day of work.