3/02/26

AM Workout (0615)

Solid class WOD this AM … got a bit of an upper body pump from the conditioning workout … bicep didn’t have any pain with 50 strict pull-ups… but definitelty got slightly tight. Hoping for no pull-up/rings this week in the Open so that I can rest any kipping gymnastics movements another week. 

A.

Three Sets:

8 Strict Press @ 65-75% (135-155#)

Rest 2 minutes

then…  

One set of 

8-10 Tempo Push-Press @ 31x1 

(3-second lowering (eccentric) phase, 1-second pause at the bottom (isometric), explosive lifting (concentric, indicated by 'X'), and a 1-second pause at the top.)

-Across at 145# 

B.

Every 3 for 15 (5 sets) of:

10 Strict HSPU 

10 Strict Pull-ups 

250/200m Row

-Complete … fasest / slowest went 1:34 / 2:10 … started breaking up the pull-ups on the third round … unbroken HSPU

PM Workout (1500)

Really solid chest / tricep pump this afternoon… enjoyed getting this in.

A.

4 Sets:

Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 135)

Rest 2:00

-145#

B.

Incline DB Narrow Press

3x10 (last week 35s)

Rest :60

-2x45#

C.

Reverse Key Press

3x10 (last week 35s)

Rest :60

-2x45# 

D.

Incline Rotating Fly 

3x10 (last week 15s)

Rest :60

-2x15# … no pain like last week, which was nice.

E.

Barbell Skull Crusher

3x8 (85 last week)

Rest :60

-90#

F.

3 Sets:

Rope Overhead Extension x 10 

Rope Tricep Push-Downs x 10 

Rest :60

-42.5# across

G.

Double D Push Down

3x12 

-35# 

H.

Every 3 for 9 (3 sets) of:

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

-Complete … this was a bit harder than it should be… will be trying to get these in more often