9/8/25

AM Workout (0615)

Today was a super fun class workout ... felt REALLY good after two days of rest and I enjoyed getting all of this in. Surprised myself on the lifting the conditioning workout, overall felt solid throughout this. 

A.

20 Minutes to Establish 1 RM Back Squat 

-135# x10, 225# x8, 315# x3, 365# x 2, singles = 385, 405#, 425#, 435# ... this is by far the most I've squatted in a while ... I don't think I've squatted over 405 in 2025? But I'm really not sure, happy squatting felt solid today as when I traveled to Italy about a month ago it was feeling awful. 

B.

4 Sets of AMRAP 2: 

15 Wall-Balls (20/14#)

12 Toes-to-Bar

Max Cleans @ 70% of 1 RM (used 225#) 

Rest :60 

-9, 8, 7, 8 = 32 reps @ 225# ... felt strong here, power cleaned all the reps 

PM Workout (1530)

Following up on my super solid AM session, had a really good afternoon lifting session ... got a huge pump and enjoyed getting this in. Felt strong throughout. 

A.

Strict C2B Pull-ups

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8, BW 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-165# for 10, 185# for 10, 200# for 10 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8 with 200# 

D.

Narrow Grip T-Bar Row 

7 Sets: 8-12 reps  

Rest 1-2 minutes

-90# for 7x10

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-80#, 7x8

F.

Standing EZ Bar Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-90# for 3x8

G.

Rope Hammer Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-42.5# for 3x10

H.

Machine Preacher Curls

7 Sets: 8-12 reps 

Rest :45 

-60# for 7x10