1/14/26

AM Workout (0530)

Really solid CF conditioning this AM ... felt fit throughout. 

A.

On a 32:00 Clock: 

400m Run (each round) 

27-21-15-9 C2B Pull-ups

at 16:00 

30/22 Cal Echo Bike (each round) 

27-21-15-9 Burpees  

-10:36 ... unbroken C2B pull-ups ... felt really good here.

-12:18 ... rough after the first part ... tons of time on the bike, but good conditioning. 

B.

10 Minutes Lower Body Stretching

-Complete

PM Workout (1500)

Got this done in about an hour ... kept the accessory stuff lighter ... overall enjoyed getting this in and felt good despite the high intensity work this AM. 

A.

Back Squat

3 sets x 5 reps @ 75% (345#) 

75% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 2 reps @ 90% (255#) 

90% of your one rep max bench press.

-Complete 

C.

Front Squat

2-3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-135# x 8, 205# x8, 235# x8

D.

DB RDL's

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x60# DB

E.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x53 KB Front Rack Reverse Lunges for 3x12

F.

DB Goblet Squats 

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 75# DB 

G.

Banded Hamstring Curls

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-1 green band 3x12

H.

Banded Pull-Throughs 

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-1 green band 3x15