12/26/24

AM Workout (0545)

Did a crossfit class with Alex this morning... was overall a very easy workout, really just like active recovery... barely broke a sweat ... but it was good to move and get out of the house. 

A.

EMOM 30:

Min 1 - 200m Row

Min 2 - 10 Bench Press (135/95#)

Min 3 - 10 Box Jump Overs (24/20")

-Complete ... this was a very easy workout, just flowed through it and felt good. 

B.

2 Sets, minimal rest:

10 Close Grip Bench (135/95#)

20 Banded Curls

-Complete 

PM Workout (1500)

Afternoon was a solid day in the gym... nice to get a shoulder/upper body pump. Took less than an hour, glad I snuck this in. 

A.

Strict Press 

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

-145# 

B.

DB Strict Press

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

-2x35# 

C.

Bent Over Lateral Raises 

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

-2x15# 

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.

Diamond Push-ups

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

-BW

F.

Dips

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

-BW

G.

KB Crush Grip French Press

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

-35# 

H.

Narrow Grip Tricep Push-Downs

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

-60#