9/22/25

AM Workout (0615)

Solid class workout this morning ... some lower volume deadlifting and a solid aerobic conditioning piece. 

A.

Deadlift

Set 1- 2 @ 65% (355#) 

Set 2 - 2 @ 70% (385#) 

Set 3 - 2 @ 75% (415#) 

Set 4 - 2 @ 75% (415#) 

Set 5 - 2 @ 80% (440#) 

Set 6 - 2 @ 83% (455#) 

Set 7 - 2 @ 83% (455#) 

-Complete

B.

AMRAP 20:

60 Toes-to-Bar

10 Burpee Box Jump Overs (24/20”) 

40 Hang Power Cleans (95/65#) 

10 Burpee Box Jump Overs (24/20”) 

20 Thrusters (95/65#)

10 Burpee Box Jump Overs (24/20”) 

10 Wall-Walks

10 Burpee Box Jump Overs (24/20”) 

Max Calorie Row in remaining time 

-89 Cal Row ... thrusters and wall-walks were tough ... otherwise flowed through this very well ... had about 5 minutes at the rower and tried to keep it below a 2:00 / 500m pace 

PM Workout (1500)

Got a decent back pump this afternoon, still a bit sore from Fri/Sat in my biceps, but got through this and got a really solid pump. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 200#, 225#

B.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185#

D.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-145#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45

-70#

F. 

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-160#