01/09/25

Today was overall an okay workout... I didn't feel particularly great, but got in what intensity I could ... have had a lot of life stress during this career transition and I still haven't gotten in a routine yet... tons of time home parenting a toddler and figuring out access to the Pentagon ... lots of changes and that is always tough and despite my best efforts I am trying to get intensity and focus in the gym, but it just wasn't there today... looking forward to a better day tomorrow. 

A.

Behind the Neck Strict Press

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-75#, 75#, 95#, 105# 

B.

DB Press 

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-2x50# DB 

C.

Bottom-Up Single Arm KB Press

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

-18# KB 

D.

Standing DB Lateral Raise

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

-2x15# DB 

E.

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

F.

Strict Pull-ups 

Tempo Push-ups (3 second eccentric)

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

-BW

G.

Single DB Double Head Curl

KB Crush Grip French Press 

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

-50# DB, 35# KB

H.

EZ Bar Skull Crushers 

EZ Bar Curls 

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

-65# across