6/30/25

AM Workout (0530)

Added in some O-lifting this AM, which was really fun (A +B) and then did the class (C + D).

A.

Every :90 for 15 sets: 

Clean and Jerk - Heavy Single; 15 reps above 60%

-Complete … went from 185 up to 255 … overall enjoyed getting this in and felt decent. 

B.

Every :90 for 15 sets: 

Snatch - Heavy Single; 15 reps above 60%, rest 1-2 minutes 

-Complete, went from 135 up to 197 … also felt decent here, but was tougher than the C+J 

C.

Bench Press 

10-8-6-4-2 

-Result =

135# x 10 

185# x 8 

225# x 6

245# x 4 

275# x 2 … there were %s here, but kind of just went off of feel. 

D.

Every 2:30 for 6 sets: 

Odd Sest: :30 ME Echo Bike Cals

Even Sets: :30 ME Burpees to 25# bumper plate

-Result =

Cals = 32, 27, 20 

Burpees = 13,12,12 

PM Workout (1500)

Got a solid chest/tricep workout in this afternoon … it was nice to get a pump, not worry about the weights and get in a bodybuilding session after the last 12 weeks of powerlifting. 

A.

Bench Press

4 sets: 10 reps at RPE 7-8 

*Rest 2:00-2:30 b/t sets 

-210# across 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# across … rough after A / not incline benching for 12+ weeks. 

C.

Hex Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# for 10,9,8,8 

D.

Incline DB Flyes

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

E.

Barbell Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

F.

Rope Cable Push-Downs

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#