9/23/25

AM Workout (0600)

Very solid class workout this AM ... some very solid conditioning. 

A.

Back Squat

10 @ 60% (265#)

8 @ 65% (285#)

6 @ 70% (315#)

6 @ 75% (335#)

6 @ 80% (355#)

-Complete ... felt very solid

B.

EMOM 32 (8 sets) of: 

Min 1 - 50' DB OHS Walking Lunge (70/50#) (odd sets) / 8 Alternating Single-Arm Devil's Press (70/50#) (even sets) 

Min 2 - 15/12 Cal Echo Bike

Min 3 - 15 GHD Sit-ups

Min 4 - 15/12 Cal Row

-Complete ... got this for 4 rounds straight and then the echo bike cals for sets 5 and 6 went down to 12 and then for 7 and 8 down to 10... coming off of the devil's press into the bike got rough ... but overall I was really happy with my effort on this and got a ton on intensity out of this. 

PM Workout (1445) 

A.

Bench Press 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

-190# x 3, 215# x3, 245# x 7 

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-215# x 10,10,10 

 

C. 

Feet-up Bench Press 

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-185# x5 and then dropped down to 10,10 at 155# ... way over-confident on the first attempt ... but this was tough even at the lower weight. 

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# for 3x8

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-160# for 3x10

F.

Machine Flyes

3 Sets: 8-10 reps

Rest 1-2 minutes

-100# 

G.

Overhead Rope Tricep Extensions (against rig, parallel to the ground) 

7 Sets: 8-12 reps 

Rest :45 

-Complete ... 7x10 with 52.5#