5/30/25

AM Workout (0615)

Had a super solid squatting / conditioning session today. I was a bit sore in my legs/glutes this AM, but once I got warmed up I felt decent … had a lot of fun getting this in… the conditioning really challenged me. 

A.

Take 10 minutes to build up to a double at 80-85% of 1 RM Front Squat 

-Complete … built up to 300# … don’t really have a true 1 RM right now, but just went off generally where I am / feel. 

B.

EMOM 8:
2 Front Squats at 80-85% 

-Complete, across at 300# … felt decent on these, very little rest, but got through all of them comfortably. 

C.

EMOM 16:

Odd: 12 Burpees

Even: 12 Wall-Balls (30/20#)

-Complete … 30# wall-ball was rough … haven’t done these in a very long time … the burpees were really tough for me though … especially the last few sets. Overall really good aerobic crossfit conditioning. 

PM Workout (1400)

Had a really solid PM workout... felt strong on the bench, which was nice ... rest of workout was pretty smooth. As I was getting this in I am definitely feeling a bit beat up and I am looking forward to some rest this weekend. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

3 sets x 2 reps (265 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-275# across ... 10# over last week

C.

Dips

3 sets x 5-8 reps 

-D/N complete ... didn't have a weight belt or means to add weight, so did BW for 3x15,15,12 

D.

DB Bench Press (Neutral Grip) 75+ 

3 Sets of 10-12 reps 

-80# DBs for 3x10

E.

Seated Alternating Dumbbell Shoulder Press (50s for 3x8 last week)

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.

-50# DBs for 3x10

F.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-90# for 15, 115# for 15, 140# for 12

G.

Bicep EZ Bar 21s 75+ 

3 sets x 21 reps

-80#

H.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB 

I.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-2x20# 

J.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

-2x20#