3/16/26

AM Workout (0615)

Today was a solid class workout ... enjoyed getting this in... triceps definitely felt the 26.3 effort yesterday, but the strict press felt solid .. HSW didn't feel super great, but got in what I could. 

A.

Strict Press 

5x6 @ 65%+ (135#)+ 

Rest 2 minutes 

then…

1 set of: 6-8 Tempo Push-Press @ 31x1 (same weight as last set of strict press) 

-145# across for all sets, 6 reps on the tempo PP 

B.

3 Sets of: 

AMRAP 3:
50 Double-Unders

10 Bar Muscle-ups 

Max Distance HSW 

Rest :60 

-75' / 50' / 50' 

PM Workout (1100)

Had to get this in earlier than usual ... definitely was not as recovered as I typically am before another workout... but overall felt good on this, got in lots of lighter reps, kept all the rest intervals at :60-:90, with most closer to :60. Nice pump in the chest/tris. 

A.

Pause Overhead Squat (no WL shoes - 2 second pause in bottom)

4 sets of 8 

Rest as needed

-2 sets with 45#, 2 sets with 65# ... very light here, more of a mobility drill than anything, but filmed myself and I am really trying to get deep and build out some mobility in this position. 

B.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

165#, 185#, 210# 

-5 reps @ 210# 

C.

Pause Bench Press (1 second pause on chest)

3 sets of 10 

-135# across

D.

DB Bench Press 

3 sets of 10-12

-3x10 with 2x60# 

E.

Bench Dips

3 sets of 10-12

-3x12, BW

F.

JM Press

3 sets of 10-12

-3x10 with 75# 

G.

Double D Tricep Rope Push-Downs

3 sets of 12 

-45#

H.

Every 2 for 8 (4 sets) of:

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

-Complete