10/27/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of: 

Snatch 

Set 1 - 2 reps @ 64-69%

Set 2 - 2 reps @ 69-74%

Set 3 - 2 reps @ 74-79%

Set 4 - 1 rep @ 79-84%

Set 5 - 1 rep @ 84-89%

Set 6 - 1 rep @ 89%+ 

-This went = 2 @ 165#, 2 @ 185#, 2 @ 205# and then I missed 215# on the 4th set... twice ... then we to hit 215# on the 5th set and 225# on the final set ... I was a little bummed to miss 215#, especially given how easy 205# felt ... but I got my shit together and put up 225# ... I was hoping to hit slightly more than that today, but I haven't tapered or anything and I've been doing a lot of volume ... definitely didn't feel totally solid on these. 

B.

2 Sets:

3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ heaviest set from A

-225# across. 

C.

Every 3 for 12 (4 sets) of:

50 Foot Farmer Hold Walking Lunge (2x70/53# KB) 

10/7 Cal Echo Bike 

-:44, :43, :46, :53 ... legs were blown up by that last set ... solid leg / sprinting on the bike training ... definitely harder than it looked on paper!

PM Workout (1500)

Was a bit tired overall going into the gym, but really surprised myself and had a phenomenal workout ... felt strong throughout and really pushed the loading / intensity. 

A.

Squat

315 # x 5

355# x 3

395# x 1+ 

375# x 3 

355# x 3

335# x 3

315# x 5

290# x 5

275# x 5+ 

-3 reps @ 395 and 14 reps @ 275#

B.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-220# for 4x12

C.

Seated Leg Curls

4 Sets: 12-15 reps

Rest 1-2 minutes

-190# for 4x12

D.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-450# for 7x8 ... big effort here 

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-400# for 4x20

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 540#