03/09/26

AM Workout (0900)

Overall a solid class workout today, enjoyed getting this in. 

A.

On a 15:00 Clock:

Build up to a heavy / 1 RM for the day 5 RM Push-Press

-135# x 5, 135# x 5, 185# x 5, 205# x 5, 225# x 5 … didnt’ push this, just got in a lot of good reps … 225# felt solid. 

B.

AMRAP 13:

3* Power Clean (135/95#)

3* Strict HSPU

30 Double-Unders 

*Add 3 reps per round (3,6,9, etc.)

-Result = 

Finished the round of 15 + 11 SHSPU into round of 18 ... went unbroken on the HSPU through the round of 12 ... then 10/5 ... 7/4 (of 18). Singles on PCs throughout. 

Rest 10 minutes then…

C.

EMOM 10:

20’ HSW

-Complete … was warmed up for handstands after parts A and B, snuck this in after class. 

PM Workout (1500)

Had a solid afternoon session... lots of upper body pump, felt decent overall and enjoyed sneaking this in at home. 

A.

4 Sets:

Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 145)

Rest 2:00

-155# across

B.

Incline DB Narrow Press

3x10 (last week 45s)

Rest :60

-2x50#

C.

Reverse Key Press

3x10 (last week 45s)

Rest :60

-2x50#

D.

Incline Rotating Fly 

3x10 (last week 15s)

Rest :60

-3x8 for 2x25# ... no pain in my bicep like there was 2 weeks ago with 2x15# for 3x10 

E.

Barbell Skull Crusher

3x8 (90 last week)

Rest :60

-95#

F.

3 Super-Sets:

Rope Overhead Extension x 10 

Rope Tricep Push-Downs x 10 

Rest :60

-35#

G.

Double D Push Down

3x12 

-35#

H.

Every 2 for 6 (3 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold) 

-Complete