6/4/25

AM Workout (0615)

Had a solid class today… lots of skills I need to work on, but overall I enjoyed getting this in … still a bit sore in my chest/shoulders from lifting this week, but overall this was a good session. 

A.

EMOM 16:

Min 1 - 3 Wall-Walks + 10 Shoulder Taps 

Min 2 - 10 Feet Elevated Ring Rows
Min 3 - :40 Copenhagen Plank R

Min 4 - :40 Copenhagen Plank L

-Complete

B.

7 RFT:

7 Strict HSPU

7 Strict Ring Dips

7 Kettlebell Swings (72/53#)

-12:15 … this was a ton of strict upper body muscular endurance, definitely an area I could always use improvement on … got through it, breaking up a ton of the reps on the HSPU and dips … but had a good time getting this in. 

PM Workout (1445)

Had an okay workout today… definitely have accumualted a lot of fatigue over this training cycle and I am really looking forward to tapering down. Got in what intensity I could today and tried to push the loading, but there really wasn’t a ton there … this morning probably gassed me out a lot more than I thought it would. 

A.

Bench Press Prep

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

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

3 sets x 3 reps (265 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-275# (Fail - only got 2 reps), 265#, 265# 

C.

Strict Press

3 sets x 3 reps (165 last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-170# across 

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8 reps 

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

-70#s across 

E.

DB Press (65s for 10s last week)

3 sets x 8-10 reps 

-70# for 7,7,5 … rough, but by far the heaviest I’ve ever gone on this lift. 

F.

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. If needed, you can substitute for overhead dumbbell tricep extensions.

-Rope, 57.5#, 3x10

G.

Overhead Rope Tricep Extensions 

3 sets x 12-15 eps

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

-42.5#, 3x15