9/23/26

AM Workout (0500)

Today was a REALLY good training session for me ... lots of stuff I need to work on (running, BBJO, HSW) and overall I felt very good throughout this session. The easier day yesterday really helped. Overall happy with I how felt and how this went, great training. 

A.

4 Sets:

AMRAP 2:

200m Run

Max BBJO (24/20”) 

Rest 2:00 

-16 reps each set 

B.

EMOM 12:

Weighted Strict Pull-up (up to heavy single / 1 RM)

3-3-3-3

2-2-2-2

1-1-1-1

-Up to 105# for the final set 

C.

Every 3:00 for 24:00 (8 sets) of:

15/12 Cal Ski 

36' HSW (two 18' segments)

-Complete ... didn't time the rounds, just went for quality and accumulated some good time on my hands. 

PM Workout (1500)

Had an overall decent afternoon workout... felt good throughout and enjoyed getting an upper body pump. 

A.

CGBP 

5x3

-185#, 205#, 215#, 220#, 220#

B.

Narrow, Neutral Grip Lat Pull-Downs 

5x10

-180# across

C.

Slight Decline DB Bench

3x12

DB Pullover

3x12

-2x70# DB

D.

Barbell Curls

4x10

Prone Incline DB Curls

4x10

-80# curls, 2x20# curls