11/01/22

AM Workout (0545) 

A.

Hang Squat Clean 

Work up to 3 RM / Heavy Triple for the day 

-135#, 185#, 225#, 255#, 265# ... had to stop there due to time constraints, definitely more there, 265# felt manageable, happy to be able to do this confidently with no T-Spine pain ... the mobility and front squatting have definitely helped. 

B.

Clean Deadlift 

5x3 @ 90% (315#) of 1 RM Clean

-Complete 

C.

42-30-18

Deadlifts (155/105#) 

Box Jump Overs (24/20") 

-7:07 ... went 30/12 ... 15/8/7 and unbroken on the deadlifts ... tried to just keep a smooth pace on the box jumps ... this was fun and not too taxing. 

D.

Sorenson Hold 

3 x :30

-Complete

E.

10 Minutes lower body mobility 

-Complete 

PM Workout (1330)

Got a quick pump in the afternoon, had a good time. 

A.
Cable Rotation - High to Low - High to Low 3 sets of 10 reps ea.
Cable Rotation - Low to High 3 sets of 10 reps ea.
Reverse Crunch 3 sets of 15 reps
Minimal Rest 

-Complete

B.
Weighted Plank 3 sets of AMRAP in 60 seconds (25#)
Leg Lifts Up 3 sets of 15 reps
Bicycle Crunches 3 sets of 15 reps ea.
Minimal Rest 

-Complete

C.
EZ Bar Spider Curl on Incline Bench 3 sets of 20 reps
Incline Dumbbell Skull Crushers 3 sets of 20 reps
Rest for 90 seconds

-45# for the curls ... 2x25# DB for the skull crushers

D.
DB Hammer Curl 3 sets of 20 reps
Rope Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x25# for the curls ... 45# for the push-downs 

E.
EZ Bar Curls 10 sets of 10 reps
Rest for 30 seconds

-45#

F.
Straight Bar Tricep Pushdown 10 sets of 10 reps
Rest for 30 seconds

-45#