11/10/26

AM Workout (0500)

A.
3 Rounds
10 Strict HSPU
200m Run
1:00 Rest

 

straight into

 

3 Rounds
10 Push Jerk (165/115#) 
200m Run
1:00 Rest

-Complete ... I think my time was right around 14 minutes ? I don't exactly remember, but got all the sets unbroken and felt good throughout this workout. Great training for me, SHSPU and shoulder-to-overhead have historically been something I'm weak at, but overall I moved through this well. 

B. 

EMOM 10

Split Jerk x 1 Rep

-135# x 5 sets, 165# x 5 sets ... kept the weight light and focused on speed/position. 

C. 

AMRAP 12:

15 Push Ups (on KB)

100m Farmers Carry (2x70/53#)

-Complete ... don't remember the exact rounds, probably 6? But this was a really solid workout/pump. 

PM Workout (1500)

Had a super solid PM workout ... this was a phenomenal upper body pump... really enjoyed getting this in. 

A. 

CG Bench Press

8,6,3 

-185# x 8, 205# x 6, 225# x 3 

B.

CGBP

Max Reps at today’s 8, then rest :30 - :45 and reduce weight by 20-30% and do another max set 

185# x 9, 135# x 9

C. 

Standing One Arm DB Row 

12, 10, 8 

Alternating Hammer Curls 

3x10

-85# x12, 100# x10, 120# x 8, 2x40# HC 

D.

2 Sets: 

Standing One Arm DB Row 

Max Reps at Heavy 6-8 on right 

Max Reps Heavy 6-8 on left 

Rest :30-:45

Max Reps incline bench shrugs 

Rest 2-4 minutes 

-120# for 10 each arm on both sets ... 2x40# shrugs for 15,20 reps 

E.

Seated DB Press 

10,8, max reps 

DB lateral raise 

10,8, max reps

DB Shrugs

3x max reps 

-DB press went 2x40# x10, 2x50# x8, 2x60# for 10, LR was 10,8,12 at 2x15# and the shrugs were 2x120# for 3 sets of 15 ... woof. 

F.

DB. Tricep Extensions (50#)

3x max reps

Bodyweight Skull Crushers 

3x max reps

DB Kickbacks (2x20#)

3x max reps

-Complete ... don't even remember the reps... but this was an insane tricep pump, really fun.