7/25/25

AM Workout (0615)

Jumped into the CF class ... been a long week, but just moved through this as best I could. Got a decent workout out of this. 

A.

Every 2 for 16 (8 sets) of:

Split Jerk w/ 1 second pause in receiving position 

6 sets of 2 reps 

2 sets of 1 rep

-Complete ... there were some %s here, but frankly I'm, very beat up from this week of workouts and did not feel great on these ... kept the weights light and focused on speed/position ... hitting 185# for all the doubles and 235# for the singles. 

B.

Every 2 for 6 (3 sets) of:

8-10 Push-Press @ 50-65% of 1 RM Jerk 

-Complete, 3x10 with 165# 

C.

3 Sets of:

AMRAP 1 Min:

15/12 Assault Bike Cals

Max Reps Strict HSPU 

Rest 4 minutes 

-12,10,9 ... tough given the short clock ... was getting 15 cals in about 18 seconds every time and then got in a ME set of SHSPU ... tough on the shoulders after this week of workouts and parts A and B. 

PM Workout (1400)

Had a very solid arm workout this afternoon... really big bi/tri pump ... nice way to end the week, but definitely feeling banged up! Looking forward to some rest this weekend. 

A.

EZ Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-70#

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x30#

C.

Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DB 

D.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x30# 

E.

Close Grip Bench Press 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185# for 10,8,6  .. rough. 

F.

DB Skull Crushers

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35#

G.

Laying Overhead Extensions (cambered bar) 

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

H.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-42.5#