Month: April 2025

Rotational DB Work

• 4×6/6 Single Arm Rotational Push Press (25 / 15-15-12-12)
• 4×6/6 Bent Over Row to Press (25-25-25-30 / 15-15-15-20)
• 4×6/6 Bulgarian Split Squat w/ Rotation (30-30-30-35 / 20-20-20-25)
• 3×10/10 DB Assisted Open Book Press (25 / 15-15-20)
• 3×10/10 Half Kneeling DB Chops (20-20-25 /15-15-20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Press (65-75-75 / 45-35-40)

12:00 AMRAP

• 5 Burpee Box Jumps (20/18″)
• 5/5 Rotational Ball Slams (10/8#)
• 30 Mountain Climbers
• 10 DB Hang Cleans (30/20 DBs)

I got 6+33, which beats the 6+4 from last week.

Yesterday we went for a 2.08 mile walk and it was a bit on the chilly side.

Sets of 4

• Bench Press

I did 45-95-135-165-185-205-225 again and B was much better this week, with 45-65-85-95-105-110-115.

3 Sets

• 10 Upright Row (35/25)
• 10 Incline Tricep Kickback (20)

4 Sets

• 8 Incline DB Rows (60/40)
• 10 Barbell Calf Raises (155-175-195-215 / 135-155-155-155)

3 Sets

• 10 DB RDL against barbell (3 up from bottom line, 45 / 40)

Sets of 4

• Zercher Squats (45-85-105-125-135 / 45-65-85-105-125)

3 Sets

• 10-8-6 Lat Pulldowns (137-142-148 / 76-87-98)
• 8/8 Stepdowns (14″ 30 / 5-10-10)

Sets of 4

• Push Press / Shoulder Press

I did 45-95-135-155-170 push press and B did 45-55-65-70-75 shoulder press.

3 Sets

• MAX Tricep Pulldowns (rope, 71) / MAX Dips (8# vest)

13-10-8 for me with the pulldowns and 12-9-7 for B on the dips.

3 Sets

• 3 Lying Rope Climbs

Sets of 4

• Sumo Deadlifts (45-95-125-155-175-195)

4 Sets

• 8/8 Bulgarian Split Squats (25-25-25-30/20s)
• 10 DB Curls (30/20s)

7 Rounds

• 8 DB Bench Press (50/35s)
• 12 Walking Lunges

3 Sets

• 12 Seated DB Shoulder Press (35/20s)
• 10 Tricep Pushdowns (60/49)