9/15/26

AM Workout (0500)

A.

10 RFT:

2 Thrusters (155/105#)

3 Bar Muscle-ups

4 Box Jump Overs (30/24”)

-8:57 ... all sets unbroken, fairly consistent pace ... thrusters were by far the hardest part, but overall felt decent. 

B.

On a 12:00 Clock:

Build to 3 RM Push-Press

-155#, 185#, 205# ... didn't really push the loading here, this was a lot on my wrist after the thrusters and just kept the weights manageable and got good reps. 

C.

AMRAP 15, with 20# vest: 

200m Run

8 Strict Pull-ups

16 DB Box Step-Overs (2x50/35# to 24/20”) 

-3 Rds + 3 DB Box Step-Overs ... this was fun / different ... good aerobic training, box step-overs were by far the most challenging part, all sets slowly done with 10/6. Stepping over a box with 120 extra lbs isn't exactly easy or safe, so just moved with intention and flowed through this at a consistent pace. 

PM Workout (1500)

Solid shoulder/chest/tricep pump this afternoon. 

A.

CGBP 

5x4

-185#, 205#, 215#, 205#, 205# 

B.

DB Floor Press

4x12 

-2x75# across

C.

Dips 

4xMax @ 2 minutes rest 

-Between 6-10 reps here... I was surprisingly thrashed from A and B at this point. 

D.

Seated Side Laterals w/ Forward Lean

3x10

Incline Bench Rear Delt Fly

3x10

Supinated Barbell Front Raise

3x10

-2x30# DB on the first two movements, 40# barbell 

E.

Smith Machine Seated French Press

4x10

-2x10# weight on each side ... never done this movement, was a solid pump, kept it very light