9/3/25

AM Workout (0615) 

Today kicked my ass much more than a typical class workout does... push-press is just something I haven't been working and doesn't feel great and the HSW coupled with toes-to-bar was generally just a tough combination. Tough way to start to the day, but glad I pushed it where I could. Left the gym feeling pretty thrashed. 

A.

15 Minutes to Build up to a heavy single / 1 RM Push-Press

-135# x5 x2 sets, 185# x 3, 225# x1, 245# x1, 255# x 1 ... haven't worked up to a 1 RM push-press in long time (years?) and it didn't feel great. 

B.

5 Sets (20 minute clock) of: 

Against a 2 minute clock, AMRAP:

50’ HSW
15 Toes-to-Bar

Max Double-Unders in remaining time 

Rest 2 minutes 

-75, 50, 30, 0 , 17 ... unbroken T2B each set, got all the T2B reps, even on the 4th set ... HSW got worse and worse each set ... overall happy with my effort, but I had to break up the 4th set of HSW a lot ... took bigger breaks on the last set and was able to get back to the DU. 

PM Workout (1530)

Had a decent afternoon workout, got a solid shoulder pump. 

A.

Overhead Press 5/3/1 

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

-135# x5, 155# x3, 175# x4

B.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x25#

C.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, 2x60# across 

D.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# for 3x8

E.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-2x20#