10/16/25

AM Workout (0600)

Had a very solid CF class this AM ... enjoyed getting this in, overall was a nice challenge. 

A.

Every :90 for 12 minutes (8 sets) of: 

Split Jerk 

Sets 1-3 - 3 reps @ 66-76% (195-225#) 

Sets 4-6 - 2 reps @ 76-86% (225-255#)

Sets 7-8 - 1 rep @ 86-91% (255 275#)

-Complete, went 195# for triples, 225# for doubles and singles went 255#, 275# ... this was good training, rest interval went very quickly, but lots of lighter / good reps. 

B.

5 RFT:

6 Bench Press (225/155#)

200m Run (Air Runner) 

-9:22 ... had to break up the bench a bit after the first two sets ... this was the first time I've ever used an Air Runner ... it was fun and not as bad as I thought it would be. Fun/quick workout. 

C.

EMOM 15 (3 sets) of:

Min 1 - 8-12 Strict Pull-ups (add weight if needed)

Min 2 - 4-6 Deficit Strict HSPU

Min 3 - 12-15 DB Lateral Raises

Min 4: :60 Weighted Plank Hold

Min 5: Rest 

-Did 10 pull-ups with 15# / 6 Deficit SHSPU (45# plate deficit), 12 lateral raises with 2x15# DB and 45# weighted planks ... tough/fun finisher. 

PM Workout (1500)

Had an overall good workout this afternoon... but I was definitely feeling a bit beat up in my upper back / shoulders ... got in all the power lifting reps but overall lowered the volume / loading of the accessory stuff ... kept the weights light and the rest intervals short. 

A.

Strict Press 

140# x 5

165# x 3 

180# x 1+ 

170# x 3 

165# x 3 

155# x 3 

140# x 5

135# x 5

125# x 5+ 

-Complete ... 2 reps at 180# and 8 at 125# 

B.

Incline Bench Press 

115 # x 6

135# x 5 

165# x 3

165# x 5

165# x 7

165# x 4

165# x 6

165# x 8 

-Complete ... this was a lot of reps after A... but I got through them. 

C.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x50# 

D.

Incline DB Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x50# 

E.

Standing DB  Snow Angels 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-2x10# 

F.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10#