8/24/26

AM Workout (0500)

A.

27-21-15-9

Cal Row

Cal Ski 

-8:29 ... this was supposed to be the 2015 open workout with cal row / thrusters ... but I am laying off my wrist... still got a decent cardio sprint out of this... got a sweat, but wasn't taxing. 

B.

Every 2:00 for 10:00 (5 sets) of:

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete ... there was some overhead lifting in class... just got this in instead. 

PM Workout (1430)

Overall got a decent pump this afternoon... really liked the shoulder finisher at the end... wrist didn't hurt on any of the movements except slightly on the push-ups... but overall happy/pleased I didn't have pain... that tends to make me believe this is not a break and was only a sprain. 

A.

3 Sets:

Lunge Position Lateral Banded Rotations x 15 reps

Medball Explosive Lateral Scoop Throw x 10 reps  

Med Ball Seated Throws x 10 reps

-Complete

B.

Slight Incline DB Bench

12-10-8

-70# across 

C.

CGBP 

5x4

Push-ups

5x10

-185#, 195#, 205#, 205#, 185# ... the push-ups, while low in volume, did catch up with me and I backed off on the weight on the final set. 

D.

Dips

15,12,8

-Fail ... this was actually 3x8... I was pretty cooked by this point and didn't have much go after the above work. 

E.

3 Sets:

DB Lateral Raise x 12

Barbell Front Raise x Max @ 45#

Incline Bench Rear Delt Fly 

-2x20# for the DB movements ... 8 reps each set on the FR ... tough and pumpy, but fun.