5/13/25

AM Workout (0615)

Jumped into a class workout at Invictus DC … getting in early to beat the traffic is great and I enjoyed getting in a class in a more competitive environment. Overall felt good and enjoyed getting this in. 

A.

Take 10 minutes to build to 90% of 1 RM Front Squat

-300# 

B.

Every 2 for 10 (5 sets) of:

1 Rep at 90%-95% of 1 RM Front Squat

-300# across 

C.

4 RFT:

12 Front Squats (135/95#)

15 Bar-Facing Burpees

-7:38 … unbroken … last two sets of FS unbroken was tough … it was fun to be back in a class workout with a bunch of people going hard. 

PM Workout (1415)

Had a solid lifting session this afternoon … was a bit nervous about the deadlifting given the numbers are heavy and I did a CF class this AM… but once I got warmed up and moving through this, I felt solid and got a decent pump. 

A.

Deadlift 

4x4 @ 405

1x2 @ 460

1x2 @ 515

1x8+ @ 405

-Complete, 10 reps at 405# … 515 for 2 is a PR. 

B.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

C.

Supinated Grip Pull-ups

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x8, BW 

D.

Lat Pull-Downs

4 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-4x12 with 60# 

E.

DB Pull-Overs 

Dumbbell Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-85# pull-overs, 3x10 and 3x10 curls with 2x35# DB 

F.

Shoulder "I"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, crossover symmetry 

G.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.

-Complete, crossover symmetry 

H.

Shoulder "T"s

3 sets x 15 reps

GHD Sit-ups 

3 sets x 20 reps 

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, crossover symmetry