5/14/25

AM Workout (0615)

Jumped into a CF class this AM, had a good time. 

A.

Every 2 for 10 (5 sets) of:

Strict Press x 70-75% 

-Complete, 70% (145#) across 

B.

For time:

400m Run

21 Strict HSPU

400m Run

15 Strict HSPU

400m Run

9 Strict HSPU

400m Run

3 Strict HSU

-13:45 

PM Workout (1430)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Upright Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

3 sets x 3 reps @ 80% (245#)

80% of your one rep max bench press.

-Complete

C.

Strict Press

3 sets x 4 reps @ 70-75% (145-155#)

70-75% of your one rep max strict press.

-Across at 145# (70%) 

D.

DB Shoulder Press 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-3x15 with 2x50# DB 

E.

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. 

-3x10, narrow cable extensions, 80# 

F.

EZ Bar French Press 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-70# x 10, 90# x 10, 90# x 8 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’

-Complete