2/25/26

AM Workout (0615)

Overall happy about how this AM went … it was a decent class session, but I was fairly protective of my bicep … really stoked to do a pull-up and generally move (ring row, rowing, DB clea and jerk) without pain … toward the end of part B I had a little pain/tightness in my bicep when picking up the DB for the lunges… but it was very minor. Grateful this is heading in the right direction, I just want to be smart about not reinjuring or otherwise hindering my recovery. 

A.

EMOM 20 (4 sets) of:
Min 1 - 5 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Nose-to-Wall Handstand 

Min 5 - Rest 

-Complete … scaled back the total reps on the pull-ups, but I was happy here to do multiple pull-ups with zero pain on my bicep. 

B.

On a running clock:

EMOM 12 (3 sets of):

Min 1 - 15/12 Cal Row

Min 2 - 12 DB Hang Clean and Jerk (50/35#)

Min 3 - 5 Shuttle Runs (50’) 

Min 4 - 50’ DB FR Walking Lunge (2x50/35#)

straight into… 

For time:

15/12 Cal Row

12 DB Hang Clean and Jerk (50/35#)

5 Shuttle Runs (50’)

50’ DB FR Walking Lunge (2x50/35#)

-2:42 

PM Workout (1500)

Today I cut out two movements that aggrvated my bicep… one was tempo neutral grip pull-ups and the other was incline DB curls. Other than that, I was able to do my full back/biceps workout, ableit I kept the weights very light and a lot of the sets I rested closer to :45-:60, not :90. It was good to just move through this and get some blood in my arms and feel out my bicep. 

A.

Double DB Bent Over Row 

3x10

Rest :90

-2x50#

B.

Wide Grip Lat Pull-Down

3x10

Rest :90

-120#

C.

Seated Hammer Strength Row (wide, pronated)

3x10

Rest :90

-180# (90# each arm)

D.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

Rope Pull-Downs x 10 

-120# Lat PD, 40# rope PD

E.

EZ Bar Curls

3x12

Rest :90

-50#

F.

Reverse EZ Bar Spider Curls 3x12 

-30#

G.

3 Super-Sets: 

Alt DB Hammer Curls x 10

Superman Cable Curls x15 

Rest :90 

-25# HC and 15# for the cable curls

H. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10 

-Complete, 25# ball