8/22/25

AM Workout (0615) 

Did the CF class (A and B) and snuck in my 5/3/1 deadlifts after. Still have extreme doms from Wednesday... but got out what intensity I could out of this despite the soreness. 

A.

Every 2 minutes, for 20 minutes (10 sets of):

Clean

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

-Complete … power cleaned all reps and worked up to 285# on the 7th set and then hit 275# for the last two singles … was extremely sore in my quads/hamstring/adductors and just couldn’t squat … happy to work up to 285# comfortably while extremely sore. 

B.

For time:

9-6-3-6-9 reps of:

Deadlifts (225/155#) 

Bar Muscle-ups 

-5:35 … had to break up the MU a bit, but overall moved through this fairly consistently. 

C.

A.

Deadlift 5/3/1 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-Complete … went 315#, 405#, 425# … 5 reps across on all sets … probably could have gotten more reps on the ME, but just called it 5 due to my DOMS. 

PM Workout (1115)

Got this workout in a little earlier than I would have liked, but had a solid workout nonetheless, got a super solid back/bicep pump out of this. 

A.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, BW

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#, 160#, 160# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# across 

D.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160#, 160#, 180# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-57.5# 

F.

Glute Ham Raise 

3 sets: 12-15 reps 

Rest 1-2 minutes

-Complete, but only did 3x8 ... holy crap I haven't done these in a long time and they felt awful ... this was likely exacerbated by my DOMS ... but anyway, I need to incorporate these more often. 

G.

GHD Sit-ups

3 sets: 15-25 reps 

Rest 1-2 minutes

-Complete, 3x20