9/12/25

AM Workout (0615)

A.

Take 15 Minutes to Build to a 1 RM Push-Jerk 

-After some warm-up sets, singles went 245#, 265#, 275# ... I haven't tested a 1 RM Push-Jerk in a very long time ... additionally this is just generally not a lift I am that strong at ... all of the singles went up very fairly easily, but my form on this could definitely improve, on the single at 275# I barely got under it and just pushed it up ... anyway, 275# is okay for me here and realistically a good lift for where I'm at ... definitely looking to improve here. 

B.

AMRAP 20:
50’ HSW

15/12 Cal Echo Bike

15 Strict HSPU 

150’ Double KB Front Rack Carry (2x70/53#) 

-3 Rds + 10 SHSPU ... this was a really tough workout ... SHSPU went 8/7 ... 5/5/5 or for two sets and then 5/2/3 ... overall started falling apart there at the end ... was trying to hold onto unbroken 25' HSWs, but missed a few during the second half of this workout ... overall this is a very tough WOD for me... but a good test of my handstand fitness. Fun stuff, challenging workout, glad to get this in. 

PM Workout (1400)

Got a solid workout in this afternoon… feeling a bit beat up from this AM and from the week of training, but got a decent pump out of this. 

A.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x20# for 4x10

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x60# for 10, 2x65# for 10, 2x70# for 8, 2x70# for 6 … tough after this AM. 

C.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10# for 3x10

D.

Standing Lateral Raise 

3 Sets: 8-10 reps 

Rest 1-2 minutes 

-2x25# for 3x10

E.

Hammer Strength Shoulder Press Machine

7 Sets: 8-12 reps 

Rest :45 

-70# (35# each arm) for 7x10

F.

Every 2 for 6 (3 sets) of:

'Durante Core' 

-Complete