5/27/25

AM Workout (0615)

Jumped into a CF class this AM ... shoulder hurt on the snatches, so didn't push the loading, but otherwise got a solid workout out of the conditioning piece.

A.

Every :90 for 9 sets: 

3 High-Hang Snatches @ 60%

3 High-Hang Snatches @ 65%

3 High-Hang Snatches @ 70% 

-Complete … but did not do the %s … just used 95# / 115# / 135# … worked on speed / position / perfect reps … my shoulder is still a bit tight and didn’t feel great on these … didn’t mess with or push the loading at all. 

B.

4 RFT:

30 Echo Bike Calories 

20 V-ups

10 Deadlifts (185/105#)

-11:29 … burned my lungs on the bike, overall very simple but effective conditioning 

PM Workout (1430)

Got a very solid back/bicep pump in the afternoon ... rest week on DLs this week, which was nice... made this a much easier session overall. 

A.

‘Death by Strict Pull-ups’ 

-9 + 7

B.

Cable Rows 

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. 

-3x10 with 200# 

C.

Lat Pull-Downs

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. 

-3x8 with 80#

D.

Dumbbell Pull-Overs 

Cable Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-90# pull-overs, 57.5 cable curls 

E.

Preacher Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-3x10 with 70#