2/27/25

 AM Workout (0520)

Today was overall some decent movement / cardio ... not too taxing, but nice to sweat and work on my SHSPU 

A.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete 

B.

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 

C.

10 RFT:

21 Cal Row 

7 Strict HSPU

-20:13 ... this was fun ... programmed this myself and it was good for where I'm at physically ... lots of time on the rower, all HSPU sets unbroken. 

PM Workout (1430)

Had a decent upper body pump this afternoon. 

A.

Strict Press 

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

-135# across

B.

Seated Supported DB Press 

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

-2x50# across 

C.

DB Snow Angel Raises 

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

-2x20# across ... this was supposed to be for sets of 10... but I only had 10 or 20# dbs and I made the jump to 20# and it was tough to get sets of 8

D.

Dips

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

-Complete, BW

E.

5 Sets:

Diamond Push-ups x 10 reps 

Supinated Strict Pull-ups x 10 reps 

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

-Complete, BW 

F.

5 Sets
10 Cali Press RPE 8/10

10 Barbell Drag Curls RPE 8/10
-rest 1 minute b/t set-

-Complete, 95# CP and 65# curls