6/23/25

AM Workout (0615)

A.

For time:

400m Run

50 ft HSW 

15 Back Squats (225/155#)

400m Run

50 ft HSW 

10 Front Squats (185/125#)

400m Run

50 ft HSW 

5 Overhead Squats (135/95#) 

-11:55 … this was a fun/shorter metcon, but I almost got all of the HSW in unbroken sets of 25’ … missed the last walk with about a 20/5’ walks … overall really fun and enjoyed getting this in.

B.

Every :90 for 18 minutes (3 sets) of:

Min 1 - 16 Reverse Lunges (2x35# DB farmer’s carry) 

Min 2 - 16 Gorilla Rows (2x35# DB)

Min 3 - 20 Paloff Press (10 r, 10 l)

Min 4 - 10 Upright Rows (2x35# DB) 

-Complete … didn’t push the loading here, just went really light … didn’t want to affect this afternoon at all. 

PM Workout (1415)

A.

Bench Press

1 set x 1 rep

Find a new one rep max.

-Singles went: 255, 280, 290, 300 … this is a lifetime PR and a huge milestone for me… been wanting to hit 300 for MANY years. Overall this went up really easily without any assistance, definitely a bit more there. 

B.

Bench Press, 3 Sets of ME reps: 

Max Reps @ 225#

Max Reps @ 185#

Max Reps @ 135# 

Rest as needed between sets 

-12 at 225#

-20 at 185#

-30 at 135# … huge effort there at 135#, fun/pump stuff.

C.

Tricep Rock-n-Rolls

3 sets x 10-12 reps

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

-3x10 with 2x40# DB

D. 

Dumbbell Side Raises

2 sets x 10-12 reps

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

-2x10 with 2x20# DB 

E.

Dumbbell Bent-Over Side Raises

2 sets x 10-12 reps

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

-2x10 with 2x20# DB