11/18/25

 AM Workout (0600)

Today was a pretty fun class workout. HSW skills were fun and the workout was harder than the typical class workout. 

A.

Every 2 for 10 (5 sets) of:
2 Strict Press + 3 Push-Press (start at ~70% of 1 RM Strict Press and build to a moderately heavy load) 

-135#, 145#, 155#, 165#, 165# 

B.

4 Sets of:

Handstand walk 25’ as SLOW as possible

Rest as needed between sets 

-Complete … this was really fun and good HSW practice … it definitely made me stay tight/engaged throughout my body and engage with my balance in a different way … it was a really fun drill 

then… 

4 Sets of:

Lateral Handstand Hold (1 foot against wall) for :20-:30 seconds 

-Complete … this was also an interesting and challenging drill that taught me balance for a handstand hold in a different way … fun stuff. 

C. 

For total time:

3 Rds of:

35 Double-Unders

8 Burpee Pull-ups

12 Wall-Balls (20/14#) 

Rest 2:00

2 Rds of:

12 Burpee Pull-ups

70 Double-Unders

18 Wall-Balls 

Rest 2:00 

24 Wall-Balls

90 Double-Unders

16 Burpee Pull-ups

-18:23 - 4:00 rest = 14:23 total work … fun conditioning. 

PM Workout (1500)

Still re-working my bench press here … didn’t do a ton of volume today on accessory stuff, but got in a lot of high quality bench reps.  

A.

Bench Press 

205# x 5

235# x 3

260# x 1+ 

245# x 3

235# x 3

220# x 3 

205# x 5

195# x 3

185# x 5+ 

-Result = 260# for 1 and 185# for 16 … definitely more there at 260#, but I was working out without a spotter and didn’t really feel the need to push it as I rework through my form. 

B.

Close Grip Pause Bench Press 

4 sets of 8-10

Rest 1-2 minutes

-135# for 2 sets of 10 and 155# for 2 sets of 8 

C.

Overhead Cable Extensions 

4 sets: 10 reps 

Rest :60

-Complete, 50# 

D.

Cable Push-Downs

4 sets: 10 reps 

Rest :60

-Complete, 65# 

E.

Standing Calf Raises 

4 sets: 10 reps + one drop set 

Rest :60

-370#, 380#, 390#, 400# … then got 300# for 25 reps on the dropset