10/15/25

AM Workout (0615)

Overall a decent workout today ... lots of posterior chain work ... I was supposed to deadlift this afternoon, but just cut it out given the amount of pulling off the floor this AM. 

A.

Deadlift 

5 @ 50-55% (275#) 

5 @ 55-60% (325#) 

3 @ 70-75% (405#)

3 @ 75-80% (440#)

3 @ 80% (440#)

3 @ 80-83%  (455#) 

-Complete 

B.

4 Sets: 

Set 1, on a 2:00 clock: 

9 Power Snatch (95/65#)

9 Bar Facing Burpees 

6 Power Snatch (95/65#)

6 Bar Facing Burpees 

3 Power Snatch (95/65#)

3 Bar Facing Burpees 

AMRAP GHD Sit-ups

Rest :60 

Set 2, on a 2:00 clock: 

9 Power Snatch (95/65#)

9 Bar Facing Burpees 

6 Power Snatch (95/65#)

6 Bar Facing Burpees 

AMRAP GHD Sit-ups

Rest :60 

Sets 3 and 4, on a 2:00 clock: 

6 Power Snatch (95/65#)

6 Bar Facing Burpees 

3 Power Snatch (95/65#)

3 Bar Facing Burpees 

AMRAP GHD Sit-ups

Rest :60 

-3, 5, 15, 15 ... the first set was the original Rx version of the workout... slowly cut the reps down to the appropriate amount to actually get some GHD sit-ups each round ... despite having to slightly modify this mid-workout, overall still got a great workout out of this, really fun to move fast and go hard. 

PM Workout (1445)

Had a very solid lower body workout this AM ... got a lot of intensity out of this and overall this left me fairly thrashed. It was fun to push it and feel good again after being sick. 

A.

Squat

305# x 5

345# x 3

385# x 1+ 

365# x 3 

345# x 3

325# x 3

305# x 5

285# x 5

265# x 5+ 

-Complete, 3 reps @ 385# and 12 reps @ 265# 

B.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-195# for 4x12

C.

Seated Leg Curls

4 Sets: 12-15 reps

Rest 1-2 minutes

-150# for 4x12

D.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-360# for 4 sets of 10 and 3 sets of 8 ... high intensity and tough, fun work. 

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-350# for 4x20

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-360# for 4x20