8/3/26

AM Workout (0500)

A. 

For Time: 

21-15-9

Deadlifts (225#, 275#, 325#) 

5-4-3 

Handstand Complex (1 Wall-Walk + 2 Strict Wall-Facing HSPU) 

-6:24 … I was fairly consistent here, no misses on the wall, which was good, I was near failure on the last 2 reps of hspu. Overall fun, this is a workout in an upcoming competition that I am doing. 

B. 

Deadlift 

5-5-3-3

-335#, 385#, 435#, 455# … kept this lighter after part A, did not go max effort, but got in some reps. 

C. 

3 Sets: 

10 Strict HSPU 

10 DB Curls (2x40) 

:45 Sorensen Hold 

Rest as needed

-Complete 

PM Workout (1630)

A.

5/3/1 Bench (Week 1 - 5s) 

-165# x 5, 190# x 5, 215# x 6 

B.

Bench Press

5x10 @ 65% (165#)

-Complete, but didn't get 10 every time... went around 10,10, 8, 7, 7 ... kept the rest low at :60-:90 and this gassed me out hard. Definitely felt weak/out of shape on the bench today given I've been just crossfitting and dealing with extreme moving stress. 

C.

DB Incline Bench Press w/ 2 second eccentric 

4 x 8 -10

-2x50# 

D.

DB Flyes 

3x10

-2x20# DB 

E.

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

-14, 12 ... was smoked by the time I got here ... rough.

F.

Bench Dips 

3x10 

-Complete

G.

Seated DB Overhead Extensions

3x10

-50#