October 25, 2025

Daily score: 8

Workout:

#4 - Upper body Isometric and eccentric strength
A1. DB bench press @4112; 6-8x3; rest 1 min

30x8

35x8x2

A2. Strict press @21x2; 6-8x3; rest 1 min

70x7

70x7

70x7

A3. Ring plank; amsap (-5 sec) w/ turnout x3; rest as needed to recovery

:50/47/:45

+
EMOM 20 min:
1- 20 sec chin over bar isometric hold
2- 10 ring rows
3- 20 bicep curls alt'ing)
4- 45 sec active recovery row
5- rest

Done, 20’s on bi curls except last round with 15’s

+
C1. Overhead rope tricep extensions; 25 reps x2; rest as needed

Done

C2. Elbow on knee external rotations; 12-15 x2/side; rest as needed

12# x15 x2

C3. Shoulder extension plank; 30 seconcds x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Landmine practice:

Still have a kink in my neck.  Didn’t bother me during this workout but trying like crazy to mobilize it out.  Used our inversion table today, seemed to help.  This whole workout felt great, balanced.  Thanks!