2025 10 22 Wednesday Push Workout Push Reset

Here’s a fresh Push workout for today, Jonathan — strength-focused with a clean WOD finish. It pairs well with your Monday 10K and sets up a light run tomorrow and Pull on Friday.

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💥 Upper Push + “Press Reset” WOD – Oct 23, 2025

Tags: Upper Body, Push, Chest, Shoulders, Triceps, Cycle 4, Week 5, Strength, WOD, Home Gym

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🔥 Warm-Up (8–10 min)

Mobility + Activation Flow:

• 30s Arm Circles (forward/back) • 2 x 10 Band Pull-Aparts • 2 x 8 Empty-Bar Shoulder Press • 2 x 10 Light DB Floor Press • 30s Wrist Rolls • 30s Scap Push-Ups

💡 Focus on shoulder mobility and triceps activation.

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🧱 Strength Block – Push Focus

Movement Sets x Reps Notes Barbell Bench Press 4 x 6–8 Controlled descent, steady press Dumbbell Shoulder Press 3 x 10 Seated or standing Incline Dumbbell Press 3 x 12 Moderate pace Dumbbell Lateral Raises 3 x 15 No body swing OH DB Triceps Extensions 3 x 12–15 Elbows tight, full lockout

🧠 Rest 60–90 sec between sets. Focus on control and full range.

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⚡️ WOD – “Press Reset” (10 Min AMRAP)

• 10 Push-Ups • 8 Dumbbell Push Press • 10 Sit-Ups • 8 Burpees • 10 KB Swings (optional for added burn)

💡 Track total rounds and note any scaling (e.g. knee push-ups, air swings).

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📝 Log Template

Metric Value Duration — Calories — Avg HR — Max HR — Start Time —

125 lbs by 6 reps on the bench 35lbs on the incline and shoulder did db push press 35 wod used 15 lbs

Impressions:

• Strength felt: ⬆️ / ⬇️ / steady • Shoulder fatigue or soreness? • WOD pacing: fast start / steady grind / faded • Recovery plan: hydration, mobility, fuel

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🏃 Tomorrow: Light Run + Mobility Flow

• Run: 20–30 min Zone 2 • Mobility: 5–10 min hips, hamstrings, shoulders • Optional: 2 x 30s Hollow Hold + 2 x 10 Glute Bridge March

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Want me to scaffold Friday’s Pull next or prep a markdown-ready log once your watch data rolls in? You’re adapting with clarity and momentum.