9/01/25

AM Workout (0745)

Had a really fun crossfit session this AM ... given the holiday I was able to workout at my local gym in Annapolis and wrote up this workout ... had a really good time getting this in. 

A.

3 Rounds, not for time, as a warm-up: 

20 Shoulder-Taps (wall-facing) 

Bottom of Ring Dip Hold x :10

Top of Ring Dip Hold x :10 

Hollow Hold x :20 

-Complete 

B.

Every 2 for 10 (5 sets) of:

30 Ft HSW 

-Complete, unbroken sets of 15' down and back ... felt a million times better than the deadlift/hsw workout on Friday!

C.

Bench Press 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-205# x 5, 230# x 3, 260# x 4 

D.

‘Holleyman 2.0’

30 RFT:

1 Bench Press (225/155#)

3 C2B Pull-ups

5 Wall-Balls (20/14#) 

-22:35 ... this was fun, it is a variation of this workout I made up and have been wanting to try for a long time. I enjoyed getting this in. Unbroken sets and I was fairly consistent throughout, felt very strong benching. 

PM Workout (1315)

Had a solid PM workout ... got a really solid chest/tricep pump in my basement gym. 

A.

Incline Bench Press 

4 Sets: 8-10 reps

Rest 1-2 minutes

-135# for 2 sets, 145#, 155# for 4x10

B.

DB Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-2x60# 

C.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

D.

Dips

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10, BW 

E.

DB Overhead Tricep Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-60# for 3x10

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-80# for 3x10

G.

Tricep Kick-Backs  

7 Sets: 8-12 reps 

Rest :45 

-2x25# DB