10/17/25

AM Workout (0615)

Today was a solid class workout ... I altered the front squat rep scheme to fit my current program and overall this worked well with the class conditioning workout ... fun stuff overall despite feeling a bit beat up toward the end of this training week. 

A.

Front Squat

145# x 5

185# x 5

225# x 3

225# x 5

225# x 7

225# x 4

225# x 6

225# x 8 

-Complete 

B.

AMRAP 25: 

15/12 Cal Echo Bike

100 Foot Waiter Carry (2x53/35#)

10 Double KB Front Squat (2x53/35#)

250/200m Row

100 Foot Double KB Front Rack Carry (2x53/35#)

25 GHDs 

-4 Rds + 250m Row ... kept a consistent ~80% effort ... nice aerobic work. 

PM Workout (1400)

Despite the workout this AM and generally being beat up from the week, I had a super solid workout this afternoon … deadlifting felt very strong and got a solid pump from the back work. 

A.

Deadlift

375# x 5

425# x 3 

475# x 1+ 

445# x 3

425# x 3 

395# x 3

375# x 3

350# x 3

350# x 3

325# x 3+ 

-Result = 475# for 5, 325# for 20 … set of 20 gassed me… but I was feeling good, so I just went for it 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180# for 3x10

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180# for 3x10 

D.

T-Bar Row, Narrow Neutral Grip 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-135# for 3x10

E.

Kroc Rows

1-2 Warm-up Sets then 1 Max Set with 100# 

-Result = 15 reps on each arm at 100# … this is not a PR on this, but I was smoked from A-D.

F.

Hammer Strength Row Machine

7 Sets: 8-12 reps 

Rest :45 

-270# (135# per arm) for 10,10,10, and 4 sets of 8 … this is a weight PR on this machine… massive pump.