01/02/25

AM Workout (0545) 

Today was a solid workout... didn't feel particularly great as I woke up and got warm... but the strict pressing felt okay and the arm pump at the end was great. 

A.

Strict Press 

Tough Single

-95# x 8, 135# x 5

-Singles = 165#, 185#, 195# 

B.

Alternating DB Shoulder Press 

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

-2x35# 

C.

Plate Snow Angels

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.

Ring Y Raise 

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

-BW

F.

Deficit Push-ups 

Strict Supinted Grip Pull-ups 

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

-BW

G.

Strict Dips 

Barbell Curls 

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

-BW Dips, 65# curls 

H.

Inverted Skull Crushers 

Hammer Curls 

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

-BW ISC, 2x25# curls 

PM Workout (1215)

Jumped into a class CF workout... it was overall really fun and tough crossfit-style conditioning. Fun to move and sweat and feel near my limits on the barbell work during the last few sets. Really fun workout. 

A.

Every 3 for 30 (10 sets) of:

Odd Sets: 

15/12 Cal Assault Bike

15 Push-Jerks (135/95#)

Even Sets:

15 Burpees-over-the-bar (lateral)

15 Power Cleans (135/95#)

-Complete ... didn't write down any of my exact times... but was getting :60 - 1:30 of rest each interval ... great workout, fun stuff.