2/20/25

AM Workout (0520)

It took every ounce of discipline and effort I had to get this in... slept like shit last night and was awake at 0300... my 2 year old came into my room at 0400 demanding to sleep in our bed... was awake until I was scheduled to get up at 0445 ... difficult way to start the day, particularly when I'm off to work the worst job I've ever had (90 minute commute, one way, to be glued to a pentagon cubicle from 0800-1600 M-F) ... this is a rough time in my life and I'm trying to figure out a routine this works for me... but it is just difficult and tough to find effort and resolve. 

A.

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

B.

Every 5 for 25 (5 sets) of:

AMRAP 3: 

350/300m Row

9 Strict Pull-ups

Max Reps Wall Walks 

-6,5,5,4,5 ... was much happier after I got rolling into this and just put forth effort / shook off the tiredness. Nice to get in some crossfit cardio. 

PM Workout (1445)

Had a decent upper body workout today... definitely got a massive arm pump from this. 

A.

Strict Press 

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

-135# for 10,10,10, 8

B.

Seated Supported DB Press

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

-2x35# DB 

C.

Lateral Raise

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

-2x10# DB 

D.

5 Sets:
10 Tempo Push-ups (3 second eccentric) 

10 Supinated Strict Pull-ups

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

-BW

F.

3 Sets:

EZ Bar 21s - RPE 7-8

10-15 Dips - RPE 7-8

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

-40# bar ... 10,10 ,8 dips ... rough. 

G.

3 Sets:

15 DB Skull Crushers  - RPE 7-8

15 DB Curls - RPE 7-8 

-2x25#