6/2/26

 AM Workout (0615)

A.

Bench Press

3/2/1 @ 70/75/80% 

3/2/1 @ 75, 80/85-90%

4-5 @ 65-75%

4-5 @ 65-75%

Rest 2 minutes 

-Didn't totally go off the %s today ... went 225# x 3, 245# x 2, 265# x 1 for 2 waves and then did 225# for 5 and 4 after. 

B.

EMOM 8 (2 sets) of:

Min 1 - 250 ft Shuttle Run

Min 2 - 10 DB Bench (2x50/35#) 

Min 3 - 50 Double-Unders

Min 4 - 5 Devil’s Presses (2x50/35#) 

then at 12:00…

3 RFT:

250 ft Shuttle Run

10 DB Bench Press (2x50/35#) 

50 Double-Unders

5 Devil’s Presses (2x50/35#) 

-Complete ... didn't get the exact time on the 3 RFT, but it went by very quickly / unbroken. 

PM Workout (1500)

Had an okay workout today... the strength stuff was of such a low volume that I didn't really get a huge pump, but overall still enjoyed getting this in... the gym was extremely busy so I had to slightly modify the workout around, but overall still got a decent lift / sweat out of this. 

A.

Close Grip Bench Press - 1 RM / Heavy Single 

-Singles went 225#, 240# 

B.

CGBP - 3x2 @ 90% (215#) of today’s single

3x3 Chin-ups - AHAP

Rest 2 minutes 

-Chin-ups went 45#, 70#, 80# 

C.

3x3 

Neutral Grip DB Bench Press

DB Row 

Rest :90 

-Presses went 2x80# for 2 sets and then 1 set of 2x85# 

-Rows across at 110# 

D.

3x8-12 - close to failure

Machine Incline Bench

Rest :90 

-160# 

E.

3x8-12 - close to failure

Machine Shoulder Press

Rest :90 

-120# 

F.

10 Sets:

250m Row

Rest :60 

-Complete, kept the first few sets at a 1:30 / 500m pace and then on the back half of the sets kept around a 1:27 - 1:29 / 500m pace ... good/short cardio.