5/18/26

AM Workout (0615)

Solid class workout this AM … felt good to run fast and get in the some pull-ups before my PFT later this week. 

A.

Every 3 for 15 (5 sets) of: 

2 Back Squats @ 80+% (355#)+ 

straight into... 

1 Max Distance Broad Jump 

-365# for the back squat doubles, didn’t calculate the jumping distance

B.

Every 4 for 20 (5 sets) of:

400m Run, in the remaining time:

1 Strict Pull-up

3 Air Squats

2 SPU

6 AS 

3/9, 4/12 etc...*

*No rest between sets, pickup where you left off on the pull-ups/air squats each time 

-11 Pull-ups + 5 air squats 

PM Workout (1500)

Solid back/bicep pump this afternoon … overall a good time and lower stress workout.

A.

5x5 Strict Pull-ups + 1 max set of BW pull-ups 

-rest 1:00-1:30 b/t sets-

-26#, 35#, 35#, 44#, 53# + 11 reps 

B.

Cable Rows

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160#, 180#, 200# 

C.

Neutral Narrow-Grip Lat Pull-Downs

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# across 

D.

Low Hammer Strength Rows 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

E.

EZ Bar Curls

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-70#

F.

Hammer Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x35# DB

G. 

Spider Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x25# DB 

H.

Sorenson Hold

3 sets of :45 

-rest 1:00-1:30 b/t sets-

-Complete