6/4/26

AM Workout (0615)

Solid class this AM ... I am dog tired between duty on Sunday into Monday and staying up late packing for the move the last few nights ... going on about 4-5 hours of sleep 3 nights this week and I'm feeling it... I very rarely ever do stuff like this to myself... but life is just getting the best of me. Felt like tired ass today... but got in what intensity I could ... part B was super fun and I felt flowing through that. 

A.

EMOM 15 (3 sets):
Min 1 - 8-10 Ring Rows + 5-10 second chest-to-ring hold

Min 2 - 2-4 Wall-Walks + 8-10 Wall-Facing Shoulder Taps 

Min 3 - :30-:45 Hollow Hold

Min 4 - 50’ HSW

Min 5 - 50’ HSW 

-Complete ... this was tough for me, especially given my level of life stress and this is the type of gymnastics stuff I struggle with, tried to get in what quality work I could. 

B.

Every 3 for 18 (6 sets) of:

200m Run then…

AMRAP*: 

10 Cal Echo Bike

50 ft Burpee Broad Jump

10 Cal Echo Bike

100’ Farmer’s Carry (2x90/60# DB) 

*No rest between sets, pick up where you left off on the AMRAP each set 

-Complete ... I don't remember my exact rounds, but this was really fun and I enjoyed getting this in. Solid aerobic conditioning. 

PM Workout (1530)

Had a decent pump this afternoon, enjoyed getting this in. 

A.

Bench Press 

3x10 

Rest 2 minutes 

then...

Feet Up Pause Bench Press 

3x10

Rest :90 

-185# across for the regular bench, 135# for the feet up pause bench 

B.

3x8-12 - close to failure 

BB Skull Crushers

BB Curls

Rest :90 

-80# EZ bar across 

C.

3x8-12 - close to failure 

DB Hammer Curls

DB Rock-N-Roll Skull Crushers

Rest :90 

-2x40# DB across 

D.

3x15

DB Seated Incline Curls – 11/4

Tricep Push Downs - squeeze

for one at bottom

Rest :60

-2x10# DB on the curls and 50# on the push-downs 

E.

3x15

Zottman Curls

OH Triceps Extension

Rest :60

-2x15 for ZC and 40# for the OH extensions