9/5/25

AM Workout (0615)

Really solid and enjoyable class today ... felt strong snatching and enjoyed the conditioning piece. 

A.

Every 2 for 6 (3 sets) of:

3 Snatches + 1 OHS @ 69-74% 

straight into…

Every 2 for 6 (3 sets) of:

2 Snatches + 1 OHS @ 74-79% 

straight into…

Every 2 for 6 (3 sets) of:

1 Snatch + 1 OHS @ 79-84% 

-Result =

Triples = 165# across 

Doubles = 195#, 195#, 205#

Singles = 215#, 215#, 225# ... overall this was fun and I added a little bit of weight over last week's sets ... happy to be hitting 225# again ... it has been a couple years since I have snatched this heavy. 

B.

EMOM 16, for max reps: 

Min 1 - :45 Row Cals

Min 2 - :45 GHD Sit-ups

Min 3 - :45 Wall-Balls 

Min 4 - Rest 

-Complete ... didn't write down the results, just went for intensity and got a lot of intensity out of this. Fun conditioning. 

PM Workout (1345)

Had a solid lower body workout and snuck in the DLs I put off earlier in the week due to my tight QL/glute ... got through everything today and got a lot of good intensity out of this. 

A.

Squat 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-295# x 5, 335# x3, 375# x 2 

B.

Deadlift 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-375# x 5, 425# x 5, 475# x 3 

C.

Leg Extensions 

3 Sets: 12-15 reps

Rest 1-2 minutes

-3x12 with 200#

D.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-360# for 10,10 and 5 sets of 8 … tough.

F.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-200# for 3x10

G. 

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes

-110# for 3x8 

H.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-210#, 240#, 260# 280#, 4x20

I. 

Standing Calf Raise

7 sets: 10-12 reps 

Rest :45

-315# for 7x12