7/16/25

AM Workout (0615)

Jumped in the class this AM … overall was a super solid workout and I enjoyed getting this in. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk x 2 reps for 4 sets* @ 60-68%

Split Jerk x 1 rep for 2 sets* @ 75-83% 

*Hold for 2 seconds in receiving position on all reps

-Result = 205# x 2 sets, 225# x 2 sets, singles at 245#, 255# 

B.

Every 2 for 6 (3 sets) of:

8-10 Push-Press @ 55% (165#)

-Complete, 3x10

C.

AMRAP 20:

200m Run

200 Ft Farmer’s Carry (2x70/53# KB)

250m Ski

100 Ft Bear Crawl (flat back) 

100 Ft Overhead Walking Lunge (45/35# plate)

-3 Rds + 100 Ft Bear Crawl … nice longer cardio piece … overall felt decent on this, OWL were by far the toughest part given the leg day yesterday and my triceps are still pretty smoked from Monday’s bodybuilding. 

PM Workout (1530)

Got in the body building work this afternoon... shoulders and biceps... overall was a very good bicep pump, maybe shoulder have pushed the loading on the shoulders more.... but overall fun/different and I enjoyed getting this in. I look forward to doing this training session again and pushing the weights a bit. 

A.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x15# DB, 4x10

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-50s,55s,60s,65s for 4x10

C.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10# for 3x10#

D.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-7x12 with 2x10# 

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-40# , 7x12

F.

Standing EZ Bar Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x8 with 75# 

G.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10 with 80#

H.

Rope Hammer Curls

7 Sets: 8-12 reps 

Rest :45 

-35# or 4 sets of 12 and then 42.5# for 3 sets of 12