10/01/25

AM Workout (0615)

Today was a really solid class workout and I enjoyed getting it in ... posterior chain a bit sore from yesterday, but overall I felt fit throughout this. 

A.

Every 2 for 16 (8 sets) of:

Deadlift

Set 1 - 2 @ 60-65%

Set 2 - 2 @ 65-70%

Set 3 - 2 @ 70-75%

Set 4 - 2 @ 75%

Set 5 - 2 @ 75-80%

Set 6 - 2 @ 80% 

Set 7 - 2 @ 80-83%

Set 8 - 2 @ 82-85%

-Didn't stick exactly to the %s, but started the first double at 335# (60%) and ended at 465# (85%) ... got all the reps confidently. 

B.

5 RFT:

50’ HSW 

3 Squat Cleans (225# /155#)

-11:11 ... this was a tough workout for me, lots of HSW and the heavy clean was a hard combo ... but overall I was fairly consistent, slowed down a bit on the second half of HSW, but got all sets in unbroken 25' walks. 

PM Workout (1445)

Had a decent afternoon back workout... got a massive arm pump from this as well ... was on a bit of a compress timeline, so I lowered the overall volume, but still had a great workout. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-200#, 225#, 235# 

-185#+

B.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-155#

C.

Kroc Row - do a couple warm-up sets and then try for 20-40 reps at a tough weight

-20 reps each arm with 100# ... this was tough, but fun, thought I maybe had a few more reps here at 100#, but this was hard. Looking forward to improving at this. 

D.

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-200# ... this is the most I've ever done on this ... but I felt very strong and the loading felt manageable, looking forward to doing this again, got a huge pump out of this. 

E.

Pull-Downs

7 Sets: 8-12 reps 

Rest :45 

-120# across