1/24/25

AM Workout (0545)

I was a little tired from the week and a bit sore in my triceps from the thrusters/crossfit on Wednesday... but once I got warm I felt good on everything and got a very solid pump from this. 

A.

Strict Press 

5 sets: 6 Reps – @ 80% of 1RM (155#) 
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Single Arm DB Shoulder Press 

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

-50# DB

C.

DB Snow Angel Raise

4 sets: 10 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-up

Supinated Grip Pull-ups 

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

-Complete, BW

F.

DB Curls

Overhead DB Tricep Extension

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

-2x35# on curls ... 75# for extensions 

G.

Bench Dips 

3 sets 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-Complete, BW 

PM Workout (1345)

Today was overall not a great workout, but not bad either … put in some extra volume at the Pentagon’s gym … this was my first workout here … overall the gym is nice, but it defintiely doesn’t have the vibe of a regular gym. Got in some extra stuff that I put together on the spot. 

A.

EMOM 20:

Min 1 - 8 Ring Dips

Min 2 - 10 GHDs 

-Complete, BW … this was supposed to be ring muscle-ups, but the rings in this gym I was at were super low and I was unable to do MU here … frusturating, but still got in ring dips … haven’t been training either of these movements, so it was nice to add some volume on these and feel them out. 

B.

5 Sets:

30 Cal Assault Bike

Rest 3:00 between sets 

-Complete … first couple sets were just under 1 miute … then I trailed off to 1:15-1:30 for the last few sets … tough cardio and bit of a leg pump.