7/21/25

AM Workout (0545)

Today was a solid workout ... got in my olympic lifts (A and B) and then did the class (C and D) ... felt decent throughout despite a long weekend of parenting... overall enjoyed getting this in, great way to start my week. 

A.

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

-Complete, from 185# to 280# ... felt solid throughout 

B.

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

-Complete, from 135# to 210# ... felt okay... definitely not as great as on the C+J, but no misses. 

C.

Every 2 for 10 (5 sets) of:

Bench Press 

10-8-6-4-2 

-205# x 10, 225# x 8, 245# x6, 260# x4, 275# x2 ... felt really good here, got all these with confidence ... there were %s, but just went off feel. 

D.

Every 5 for 25 (5 sets) of:

500m Run at 8-9 RPE*

*Zone 2 / Easy Assault Bike in remaining time 

-Complete ... didn't get the exact times, 500s were at about 1:50-2:00 each time ... solid cardio/sweat. 

PM Workout (1530)

Today was a super solid back/tricep workout ... got a very solid pump out of this. 

A.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# 

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# 

C.

Overhand Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185#

D.

V-Bar Cable Row 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-60#

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50#

G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

-165#

H.

Weighted Dips 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-BW

I. 

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-52.5#