7/14/25

AM Workout (0530)

Today was a really solid workout that left me really thrashed … not sure if it was the stress of the weekend parenting a lot and the recent travel and work stress… but overall I felt, good I was smashed by the end of this. 

A.

EMOM 15: Clean and Jerk - Heavy Single; 15 reps above 60% 

-185# for 3 sets, 205# for 3 sets, 225# for 3 sets, 245# for 3 sets, 265#, 265#, 275#

B.

EMOM 15: Snatch - Heavy Single; 15 reps above 60%

-135# for 3 sets, 155# for 3 sets, 175# for 3 sets, 185# for 3 sets, 205# for 3 sets 

C.

For time:

50 DB Snatches (50/35#)

100 DU

40 DB Snatches (50/35#)

80 DU

30 DB Snatches (50/35#)

60 DB 

-10:05 … this was way too many DB snatches… blew up my back a bit, but got through this fairly consistently. 

D.

On a 20:00 Clock:

EMOM 10: 

Odd: 12 Floor Press (2x50# DB)

Even: 15 GHD Sit-ups

straight into…

EMOM 10:

Odd: 10 DB Push-Press (2x50# DB)

Even: 10 DB Goblet Squats w/ heels elevated (50#)

-Complete 

PM Workout (1500)

Had a decent bodybuilding pump this afternoon ... experimenting with a new program, overall enjoyed getting this in ... it was a back/triceps workout. 

A.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-140-160# 

C.

Reverse Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185# across 

D.

Low Cable Row, wide bar, neutral grip 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x12

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-40#

G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

-145#, 3x12

H.

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-35#