10/24/25

AM Workout (0615)

Had a super solid workout this AM ... got in my front squats and then did the class conditioning piece ... it was surprisingly difficult and left me pretty thrashed. 

A. 

Front Squat

150# x 5

190# x 5

230# x 3

230# x 5

230# x 7

230# x 4

230# x 6

230# x 8 

-Complete 

B.

EMOM 10:

Min 1 - 10 C2B Pull-ups + 10 DB Bench Press (2x50/35#)

Min 2 - 50 Foot Farmer Carry Walking Lunge (2x50/35#) 

straight into… 

EMOM 10:

Min 1 - 10 Toes-to-Bar + 10 DB Front Squats (2x50/35#)

Min 2 - :30 Max Cals Echo Bike 

-Complete ... calories were around 14/12/8/9/12 ... really rough during that second half ... was trying to get as close to 15 cals a round on this, but there was really very little rest overall and this was tougher than I thought it would be. Nice conditioning. 

PM Workout (1400)

Had a really solid afternoon workout … was a bit tired and slow to get moving on this, but once I got to it I felt strong and got a massive pump from this. 

A. 

Deadlift

380# x 5

430# x 3 

480# x 1+ 

455# x 3

430# x 3 

405# x 3

380# x 3

355# x 3

330# x 3+ 

-480# for 5 … this is a 5 rep PR and 330# for 20 

B. 

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180# for 10, 185# for 10,8

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185# for 3x8

D.

T-Bar Row

3 Sets: 10-12 reps 

Rest 1-2 minutes

-145# for 3x10

E.

Hammer Strength Row Machine

7 Sets: 8-12 reps 

Rest :45 

-290# (145#/arm) for 10,10,10 and 4 sets of 8 … massive pump finisher