10/09/25

AM Workout (0600)

Today was overall a solid workout... but I am still not fully recovered and generally just didn't feel great today... got in what intensity I could, but I felt a bit hollow ... my attitude is always just to fully throw myself back into training after illness/adversity/travel etc. and today it was a bit tough to do so. Looking forward to feeling like my normal happy self in the gym soon. 

A.

Back Squat

Set 1 - 8 reps @ 70% (315#)

Set 2 - 8 reps @ 75% (335#)

Set 3 - 6 reps @ 80% (355#)

Set 4 - 6 reps @ 80-85% (365#)

-Complete ... this progression was tough, but overall I did feel strong.

B.

Every 2 for 16 minutes (8 sets):
Sets 1 - 3: 3-Pos Snatch (above knee, below knee, floor)

Sets 4 - 6: 2 Pos- Snatch (below knee, floor)

Sets 7-8: Snatch 

-3 Pos went 135#, 145#, 155# 

-2 Pos went 165#, 185#, 195#

-Snatch: 205#, 205# 

C.

AMRAP 12:

4 Bar Facing Burpees

8 Sumo DL High Pull (115/85#)

4 Bar Facing Burpees

8 Bar Muscle-ups 

-5 Rrds + 16 reps (finished 2nd set of burpees) ... the prescribed goal for this workout was 6+ rounds ... tried to finish that 6th round, but those muscle-ups were tough ... overall fun and enjoyable to get this in. 

Rest about 10 minutes then... 

D.

For time:
1-2-3-4-5 - Wall-Walks

2-4-6-8-10 Box Jump Overs (30/24") 

-4:10 

PM Workout (1500)

Overall had a decent arm pump this afternoon ... toned down the volume overall and got a nice pump. 

A.

Strict Press (deload)

75# x 5

95# x 5

115# x 5 

-Complete 

B.

Bench Press (deload) 

115# x 5

135# x 5

165# x 5 

-Complete 

C.

Seated Hammer Curls  

7 Sets: 8-12 reps 

Rest :45

-2x35# 

D.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-35#, 3x8

E.

EZ Bar Reverse Curl

3 Sets: 8-10 reps

Rest 1-2 minutes

-40#, 3x10

F.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-125# for 3x10

G.

Dips

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x10, BW

H.

Cable Rope Push-Downs

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10, 57#, 65#, 72#