8/10/26

AM Workout (0500)

A.

For time:

2 Rds:

10 Shoulder-to-Overhead (135/95#)

200m Run 

into… 

2 Rds:

10 Shoulder-to-Overhead (155/105#)

200m Run 

into…

2 Rds:

10 Shoulder-to-Overhead (185/125#)

200m Run 

-10:17 unbroken ... tough / high intensity workout, but overall felt good. 

B.

On a 12:00 Clock: 

Strict Press 

3-3-1 + 1 Max Set at 155# 

-135# x 3, 155# x 3, 185# x1 ... 8 reps at 155# 

PM Workout (TBD) 

A.

5/3/1 Bench (Week 2 - 3s) 

175# x 3 

195# x 3 

225# x 3+

-5 reps at 225# 

B.

Bench Press

5x10 @ 65% (165#)

-10,10,10,8,9 ... rough, but better than last week. 

C.

DB Incline Bench Press w/ 2 second eccentric 

4 x 8 -10

-2x55# 

D.

Incline DB Flyes 

3x10

-2x20# DB

E.

Push-ups - 2-3 sets to failure @ 60 seconds rest

-3 sets, around 10-15 reps each set 

F.

Bench Dips 

3x12

-Complete, BW 

G.

Seated DB Overhead Extensions

DB Pull-Overs (light)

3x10

-60# extensions, 35# pull-overs