9/3/26

 AM Workout (0500)

A.

Every 4:00 for 28:00 (7 sets) of:

20 Goblet DB Lunges (50# DB) 

20 Single DB Strict Press (10/side) - 50# DB)

Max Row in remaining time - no rest

-4,662m ... unbroken DB movements ... definitely got tough pressing on the back half of this ...but overall solid aerobic conditioning, got a really nice sweat out of this.

B.

Every 2 for 10 (5 sets) of:

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

-Complete

PM Workout (1330)

Solid afternoon pressing / upper body pump, grateful to get this in. 

A.

3 Sets:

Echo Cals x 25 

Deficit Push-ups x 20

Supine Ring Pull-ups x 10

-Complete

B.

Slight Decline DB Bench 

3x12

DB Pullover 

3x12

-For the decline, went 2x65#, 2x70#, 2x80# and then 60# across on the pull-overs

C.

CGBP 

5x3

-185#, 195#, 205#, 215# (fail - 2 reps), 215# 

D.

Paralell Bar Dips 

10-8-6-4-Max 

-14 Reps ME  

E.

DB Floor Press

4x10

-2x50# ... could have gone heavier, but only had access to these... kept the rest super short and got a big pump

F. 

4 Sets: 

Two Handed KZ Skull Crushers x 10  

Inverted Skull Crushers x 10

-2x26# on the KB and BW