10/30/25

AM Workout (0600)

Had a solid class with AM  (parts A-C) and then added in my front squats ... overall a super solid training session, felt good and enjoyed getting this in. 

A.

EMOM 16:
Squat Clean + Hang Squat Clean 

-135# for 4 sets, 185# for 4 sets, 205# for 4 sets, 225# for 4 sets ... kept these weights light and just focused on perfect positions and speed. 

B.

3 Sets:

Pendlay Row x 8-10 reps 

Rest 1-2 minutes

-185# across 

C.

3 Sets:
50 Double-Unders

20 Toes-to-Bar

10 Alternating DB Snatch (90/60#) 

Rest 2:00

-Complete ... each set took about 1:40 ... fun stuff, tough training to hold onto the toes-to-bar unbroken and push the pace on the heavy DB snatch. 

D.

Front Squat

145# x 5

185# x 5

235# x 3

235# x 5

235# x 7

235# x 4

235# x 6

235# x 8 

-Complete

PM Workout (1500)

Snuck this shorter workout in the afternoon ... happy to get the deadlifts in and then I was out of time due to a last minute work issue that came up... snuck in some quick and pumpy rows and call it a day. 

A.

Deadlift

387.5# x 5

437.5# x 3 

490# x 1+ 

462.5# x 3

437.5# x 3 

412.5# x 3

387.5# x 3

360# x 3

335# x 3+ 

-490# x 6 and 335# x 20 ... huge effort here... tough work. 490# for 6 is definitely a PR. Felt strong. 

B. 

Hammer Strength Row Machine (narrow, neutral grip)

7 Sets: 8-12 reps 

Rest :45 

-270# (135# each arm) for 3 sets of 10 and then 5 sets of 8 ... nice pump finisher.