8/18/25

AM Workout (0615)

Jumped into the CF class... didn't feel particularly fit, but happy to be back in my routine and train. 

A.

Every 2 for 6 (3 sets) of:

3 Snatches + 1 OHS @ 63-68%

straight into… 

Every 2 for 6 (3 sets) of:

2 Snatches + 1 OHS @ 68-73%

straight into… 

Every 2 for 6 (3 sets) of:

1 Snatches + 1 OHS @  73-78%

-Triples = 135#

-Doubles = 165#
-Singles = 185# 

B.

4 Sets (20 minute clock): 

Against a 4 minute clock, AMRAP:

400m Run 

40 Ft HSW

Max Distance Farmer Carry’s (88# KBs) 

Rest :60 

-Complete, didn't calculate the farmer's carry, just got intensity out of this. Fun training. 

PM Workout (1500)

Going to do a 5/3/1 strength cycle over the next few weeks, started the first day today. 

A.

Overhead Press 5/3/1 - Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-120#, 135#, 155# ... got 5 reps at 155# 

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x55# across for 10,10,10,8 

C. 

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x20#

D.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x15# 

E. 

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-2x15#