6/3/25

AM Workout (0615)

Today was a really solid CF class … very simple, but got a lot of good intensity out of this and felt decent front squatting despite not really front squatting much in recent years.

A.

Every :90 for 4 sets:

3 reps @ ~70%

3 reps @ ~75%

2 reps @ ~80%

2 reps @ ~85% 

straight into… 

Every :90 for 4 sets:

1 rep @ 90%+ 

-This went 275x3, 295 x 3, 315 x 2, 325 x 2 and then for singles went 335, 345, 355 (didn’t do the last set, called it at 355#) … felt decent here overall, definitely could have moved a little more weight had this not been on the :90! 

B.

AMRAP 15:

15 Wall-Balls (20/14#)

15 Toes-to-Bar

20/15 Cal Assault Bike

-5 Rds + 11 Calories … unbroken … this was a very solid conditioning workout, had a lot of fun moving through this and pushing the intensity on the TTB … nice to get through sets of 15 unbroken … maybe could have biked slightly harder… but overall happy with my effort here. 

PM Workout (1430)

Had an overall decent afternoon workout… but definitely felt a little fatigued on the deadlifts from this AM. I’m 9 weeks or so into this DL program and today was the first time I’ve missed a lift … but I have been doing more conditioning volume and eating a bit less / cutting weight… so I’m not totally suprised. Still overall got a great workout out of this and ended with a nice pump. 

A.

Deadlifts

4x4 @ 415

1x2 @ 470

1x2 @ 525

1x8+ @ 415

-Complete … but only got 1 rep at 525# … first rep felt so heavy I didnt’ even try the second rep. Kind of a bummer given two weeks ago I pulled 525# for a double, but the nearly ME front squat and crossfit this AM probably had something to do with this.

B.

‘Death by Strict Pull-ups’ 

-10 + 7 reps 

C.

Lat Pull-Downs

4 sets x 12 reps

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

-60#

D.

Dumbbell Pull-Overs

3 sets x 15 reps

Cable Curls

3 sets x 12-15 reps

12-15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-60# Pull-overs, 57.5# cable curls 

E.

Dumbbell Front Raises

3 sets x 15 reps

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

-2x10# DB

F.

Shoulder "Ys"

3 sets x 15 reps

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

-2x5# plates

G.

Shoulder "T"s

3 sets x 15 reps

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

-2x5# plates