9/25/25

AM Workout (0615)

A.

EMOM 3: 

Snatch Balance + OHS @ 45-55% of 1 RM Snatch

-Complete, across at 115# 

B.

Every 2 for 12 (6 sets of):

Snatch

3 @ 54-59% (135#)

3 @ 59-64% (155#)

2 @ 64-69% (165#)

2 @ 69-74% (185#)

1 @ 74-79% (205#

1 @ 74-79% (215#)

-Complete, no misses, felt decent. 

C.

Every 2:30 for 5 (2 sets) of:
Snatch Lift Off + Hang Snatch High Pull + Reset + Snatch High Pull @ 80% (235#)

-Complete

D.

Every 4 for 16 (4 sets) of:

12/9 Cal Echo Bike

12 Line Facing Burpees

12/9 Cal Echo Bike 

-Sets were about 1:30-1:50 ... overall tough, but not as bad as last week's 9/9/9 version of this... just couldn't sprint as hard with the added reps ... overall solid conditioning for me... burpees are always a struggle. 

PM Workout (1530)

Had an okay workout this afternoon... have had quite a bit of life stress and work stress... just not feeling great, but tried to sneak this in and get what I could out of it. 

A.

Strict Press 

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

-135# x 3, 145# x 3, 165# x 6 

B.

Push-Press

Set 1 - 3 @ 60% (155#)

Set 2 - 3 @ 65% (165#)

Set 3 - 3 @ 70% (180#) 

Set 4 - 4 @ 75% (190#)

Set 5 - 3 @ 75% (190#) 

Set 6 - Max Reps @ 60% (155#)

-Complete, 12 reps at 155#

C.

Seated DB Press

3 sets: 8-10 reps

Rest 1-2 minutes  

-2x60# for 3x10

D.

Seated Lateral Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# for 3x10

E.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# for 3x10

F.

DB Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x15# for 3x10

G.

Hammer Strength Shoulder Press 

7 Sets: 10-12 reps 

Rest :45 

-110# ... last few sets was failing around 7/8 reps... tough.