10/02/25

AM Workout (0600)

Solid crossit class today, enjoyed getting this in and felt fit. 

A.

Every 2 for 18 (9 sets) of:

Sets 1-3: 3 Snatch Pulls + 3 Hang Power Snatch @ 60-65%

Sets 4-6: 2 Snatch Pulls + 2 Hang Power Snatch @ 65-70%

Sets 7-9: 1 Snatch Pull + 1 Hang Power Snatch @ 70-75% 

-Complete, no misses … this went 135-155# for triples, 155-175# for doubles and 175-185# for the singles … fun stuff, felt strong and fast. 

B.

For time:

15 Bar MU

30 Bench Press (155/105#)

15 Bar MU

-5:59 … 12/3 BMU … bench went 10/8/6/3/3 with short consistent breaks … last set of bar MU was 5 sets of 3 … my triceps were smoked on that second set of muscle-ups … fun and a bit different than I usually train, was a good time. 

Rest about 10 minutes then… 

C.

Every 4 for 24 minutes (6 sets) of:

Odd Sets: 100 Foot Double Overhead KB Carry (2x70/53#) + 400m Run

Even Sets: 75 Double-Unders + 30/24 Cal Echo Bike 

-Complete … this was solid aerobic conditioning … felt fit throughout this. 

PM Workout (1500)

Had a solid shoulder/calf workout this afternoon ... lowered the volume overall, but enjoyed getting this in and got a solid pump. 

A.

Strict Press 

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

-135# x5, 155# x3, 175# x3 

B.

Seated DB Press

3 sets: 8-10 reps

Rest 1-2 minutes 

-65#s for 3x10

C.

Plate Snow Angels

3 sets: 8-10 reps

Rest 1-2 minutes 

-2x10# for 3x10

D.

DB Upright Row

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# 

F.

Hammer Strength Shoulder Press 

7 Sets: 10-12 reps 

Rest :45 

-130# ... this was a 20# jump over last week and I felt it ... was getting 7 on some of the last sets ... tough. 

G.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes

-350#, 370#, 380#, 390#, 4x20

H.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes

-530# for 4x20