2/24/25

AM Workout (0515)

A.

Front Squat, work up to a heavy double using the following rep scheme

10-8-6-4-2 

Rest 2-3 minutes between sets 

-185# x 10, 225# x 8, 275# x 6, 295# x 4, 320# x 2 

B.

For time: 

10,9,8… 

Devils press (2x35/25#) 

1,2,3…. 

DB Thrusters (2x35/25#) 

-12:56 ... ROUGH ... the back end of this is a whole lot of thrusters ... this was a fun workout though, I programmed it myself and enjoyed getting this in. Solid crossfit cardio. 

PM Workout (1415)

Today was overall a solid upper body pump ... didn't feel particularly great, but got everything in and enjoyed myself. 

A.
Bench Press 

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

-215#, 215#, 215# x 9, 215# x 8 ... rough. 

B. 

Incline DB Bench Press 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-2x60# 

C.

Alternating DB Bench + Double DB Bench 

4 sets: 8 Reps (each side and then together)- RPE 7
*Rest 1:00-1:30 b/t sets

-2x45# 

D.

Cable Flyes

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-2x25# 

E.

Barbell Skull Crushers 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-70# 

F.

Overhead Rope Extensions 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-35# 

G.
Bench Dips 

4 sets: Max reps
*Rest 1:00  b/t sets

-15,15,13,10