2/27/26

AM Workout (0615)

26.1

For time:

20 wall-ball shots (20/14#)

18 box jump-overs (24/20”) 

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

-286 (11:59 tie break) ... finished the 3rd round of 18 box jump-overs ... this workout was overall fun and I enjoyed getting it in ... nothing too complicated about it, for me I knew I wouldn't do the wall-balls unbroken, so I had to be strategic about breaking (1 during the set of 40) and then 16-16-18-10 for 66 ... and then I can't totally remember the 2nd set of 40... it might have been 4x10 or 15-15-10... I really can't remember as I was really pushing myself and sort of in the blackout zone ... anyway, got through that and then really pushed fast to get the last 18 box jump-overs done ... fun workout, had DOMs immediately after and throughout the day... probably going to be wrecked tomorrow. 

PM Workout (1400)

Legs were still feeling this AM! But got in a solid afternoon chest/tricep pump... fun workout, low stress and lots of pump. 

A.

Bench Press

10,8,6,4 @ RPE 7-8

Rest 2 minutes

-205# x 10, 215# for the sets of 8,6 and 4 

B.

Decline Push-ups (feet elevated) 

3 x 8-12

Rest :90 

-3x12, BW

C.

DB Bench Press

10,8,6
Rest :90 

-60#s across… wanted to go heavier over the sets, but was pretty spent from the above 

D.

3 Super-Sets:

Dips x 12 

DB Flyes x10

Rest :90 

-Dips went 12, 10, 10 … 2x15# for the flyes … went light to save my bicep 

E.

EZ Bar Skull Crushers

12, 10, 8 

Rest :90 

-70# across 

F.

Cable EZ Bar Revers Grip Push Downs

12, 10, 8

Rest :90 

-35#x12, 40#x10, 45#x8 

G.

EZ Bar Cable OH Extensions 

1 drop set of 10,10,10 

-45#, 40#, 35#

H.

3 Sets:

Reverse Crunch x 15

Side Plank x :30 (each side)

Hollow-Rocks x 10 

Minimal Rest 

-Complete