4/07/26

AM Workout (0615)

Had an overall very solid workout this AM ... the time off was nice and my wrist/ankle that I have been rehabbing both felt much better today. Zero wrist pain on the lifting, which is huge! Slightly achilles pain as I warmed up, but once I got into the shuttle runs I didn't have any pain. 

A.

For total reps:

Max Strict Press at 70% 1 of 1 RM (145#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 60% 1 of 1 RM (125#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 50% 1 of 1 RM (105#) 

straight into… 

Max Push-Press (at same weight)

-Complete ... I really don't remember my exact reps ... I think for the strict press I went 12 at 145#, 14 at 125# and then 16 at 105# ? But I don't remember the exact push-press... this was really challenging and a nice upper body pump. 

B.

10 RFT:

15 Wall-Balls (20/14#)

9 Toes-to-Bar

300 Foot Shuttle Run (25’ increments) 

-Finished around 18 minutes ... don't remember the exact time, but all sets unbroken on the WB and T2B ... shuttle runs at a consistent shuffle. 

PM workout (1500)

Had an overall decent afternoon workout... general upper body pump, was fun to get in. I am experimenting with a new bodybuilding program that incorporates some post-lifting cardio... interested to see how it goes as I typically very rarely ever do conditioning in the afternoons. 

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps 

Rest 2-3 minutes

-135#, 155#, 165#, 165# 

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press 

Rest 2 minutes

-BW pull-ups, 75# presses 

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 DB Row

Rest :90

-70# DB across 

D.

3 Super-sets:

8-12 Machine Bench Press

8-12 Lat Pull-Down

Rest :90

-140# on the bench press, 145# on LP

E.

3 Super-sets:

8-12 Machine Shoulder Press

8-12 Hammer Strength Row Machine

Rest :90 

-80# on the shoulder press, 120# on the row machine 

F.

10 Sets
20/16 Cal Row
*Rest 1:00 between sets

-Complete ... was hitting around :40-:45 each interval