4/13/26

AM Workout (0615)

Overall a solid class workout today ... having said that it was a bit on my wrist and I probably had a 2-3/10 of pain, particularly on the wall-walk/bar MU piece ... this was frustrating, but in retrospect I should appreciative that my wrist is trending in the right direction and I can actually do these movements at all. 

A.

Every 2 for 6 (3 sets) of:

2 Push-Jerks @ 75%+ (225#+) 

at 6:00… 

Every 3 for 9 (3 sets) of:

8-10 Push-Jerks at 45-55% (135-165#) 

-Doubles at 225# ... 3x10 with 165# ... felt very solid. 

B.

4 Sets:

AMRAP 2:
3 Wall-Walks 

12 Burpees 

9 DB Shoulder-to-Overhead (2x50/35#)

Max Bar MU 

Rest 2 minutes

-9,7,5,5 

PM Workout (1400)

Snuck this in during a busy work day... got a great pump from this ... didn't have time to get the cardio intervals in... but maybe I can shift them to another day. Definitely at the point in my life where I am not going to stress about that. 

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps (165+)

Rest 2-3 minutes

-175# across 

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press (75+)

Rest 2 minutes

-BW Pull-ups, 85# across on the presses 

C.

3x6 Each Neutral Grip Single (70+)

Arm DB Bench Press

3x6 DB Row

Rest :90

-75# DB across 

D.

3 Super-sets:

8-12 Incline Machine Bench Press 

8-12 Lat Pull-Down (145+)

Rest :90

-140# on the bench press, 145# on lat PD 

E.

3 Super-sets:

8-12 Machine Shoulder Press (80+) 

8-12 Hammer Strength Row Machine (160+)

Rest :90 

-90# on shoulder-press ... 180# on row machine