October 31, 2025

Daily score: 8

Workout:

#7 - Isometric and eccentric strength
A1. DB bench press; 8-10x3; rest 1 min

40x10

45x10x2

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

75x8

80x6x2

A3. Ring plank; amsap (-5 sec) w/ turnout x3; rest as needed to recovery
no tempo this week, load heavier than last week

:50

:51

:46

+
EMOM 20 min:
1- 25 sec chin over bar isometric hold
2- 12 ring rows
3- 24 bicep curls alt'ing)
4- 55 sec active recovery row
5- rest

Done, 15’s on curls

+
C1. Overhead rope tricep extensions; 30 reps x2; rest as needed

Done

C2. Elbow on knee external rotations; 15-20 x2/side; rest as needed

12# x20 x2

C3. Shoulder extension plank; 35 seconcds x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Cool to feel some strength improvement on the bench and strict press.  Everything else felt great!  Thanks!