8/25/25

 AM Workout (0615)

Got in the class workout (parts A and B) and added in part C to get in some more ring muscle-up reps ... overall felt good today despite the 10 miler yesterday and no full rest days ... overall enjoyed getting this in. 

A.

Split Jerk

15 Minutes to build up to a heavy single 

-135# x 3, 185# x 2, 225# x 1, 255# x 1, 280# x 1, 290# x 1, 300# (fail) ... a bit bummed to miss 300#, it actually felt up easily and I just let it get out in front of me ... 290# felt solid and I look forward to PRing my jerk this year ... I really haven't trained it consistently in years and it is really something I'd like to improve. 

B.

For time:

30 Bar Facing Burpees

15 Hang Power Cleans (155/105#)

15 Ring Muscle-ups

15 Hang Power Cleans (155/105#)

30 Bar Facing Burpees

-8:29 ... 10/5 HPC on both sets and MU went 8/4/3 ... felt consistent here and tried to push the intensity. 

Rest about 10 minutes then... 

C.

EMOM 7: 

3 Ring Muscle-ups

-Complete 

PM Workout (1500)

Had a solid PM session… lots of good shoulder and bicep reps … got a solid upper body pump. 

A.

Overhead Press 5/3/1 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+ 

-135# x3, 145# x3, 165# x 4 reps

B.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x60# across 4x10

C.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x20# 

D.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20#

E.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

-2x15# 

F.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-70#

G.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

H.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x40# … failed here, 3x6… rough.

I. 

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 

-70#