7/03/25

AM Workout (0545) 

Got in my lifts (A + B) and then did the CF class (C + D) … overall had a great session and got a good workout out of this despite being generally beat up from this week’s workouts … kept the OHS light, but tried to push the loading/intensity elsewhere. 

A.

Every 2 for 10 (5 sets): 

Overhead Squat 5x3

-155#, 165#, 185#, 195#, 205#

B.

Every 2 for 10 (5 sets): 

Front Squat 5x3

-225#, 275#, 295#, 315#, 315# 

C.

Every 2 for 12 (6 sets) of:

Long-Hang Power Clean 

Sets 1-2: 3 reps @ 60-65%

Sets 3-4: 2 reps @ 70-75%

Sets 5-6: 1 rep @ 75%+ 

-Result = 185# for triples, 225# for doubles and 255#, 275# on the singles 

D.

Every 2 for 6 (3 sets) of:

Clean Grip Deadlift x 8 reps @ 60-65%

-185# 

E.

On a running clock:

For time:

21 Thrusters (95/65#) 

42 Toes-to-Bar 

at 7:00…. 

3 RFT:
7 Thursters (95/65#)

14 Toes-to-Bar

-2:39 … UN thrusters and 21/7/7/7 TTB

-3:30 … overall fun, very grippy … felt apart on the last set of TTB 

PM Workout (1500)

Was a bit tired this afternoon, but got in some solid intensity out of this and got a super solid pump. 

A.

T-Bar Rows

4 sets: 10 reps - RPE 7-8

*Rest 1:00-1:30 b/t sets

-115# 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Cable Rows 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-120#

D.

Narrow Neutral Grip Lat Pull-Downs 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-140#

E.

Incline Hammer Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

EZ Bar Preach Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-60# 

G.

GHD Sit-ups

3 sets: 25 reps

*Rest 1:00-1:30 b/t sets

-Complete