10/20/25

AM Workout (0615)

Did the class workout today ... slightly modified the conditioning piece to save my shoulders for my upper body day tomorrow ... overall still got a great workout out of this ... having said that I was tired after a weekend parenting and it was tough to get moving this AM... but once I did I felt solid. 

A.

Every 3 for 12 (4 Sets) of:

Tempo Front Squat @ 3211 + 1 Front Squat (no tempo) @ 60%+ 

-185# across ... had the option to increase the weight, but really just used this as a position/mobility session rather than strength work. 

B.

4 Sets, on a 2:00 clock:

200m Run 

Max Reps Front Squats (135/95#) (odd sets) / Max Reps Squat Cleans (135/95#) (even sets) 

Rest :60 between sets 

-Result = 

25 Front Squats

11 Squat Cleans

17 Front Squats

9 Squat Cleans ... overall this was good aerobic / lower body conditioning work and didn't really wreck me, which was nice. 

PM Workout (1500)

Had a surprisingly really solid afternoon workout... felt strong throughout this and tried to push the weights/intensity. Felt much more awake and better than this AM. 

A.

Squat

315 # x 5

350# x 3

390# x 1+ 

370# x 3 

350# x 3

330# x 3

315# x 5

295# x 5

275# x 5+ 

-Result = 3 reps @ 390# and 12 reps @ 275#

B.

Deadlift

252.5# x 5 

302.5# x 5

352.5# x 3

352.5# x 5

352.5# x 7

352.5# x 4

352.5# x 6

352.5# x 8 

-Complete ... got all of these easily, light weights. 

C.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-4x12 with 205#

D.

Seated Leg Curls

4 Sets: 12-15 reps

Rest 1-2 minutes

-4x12 with 175# 

E.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-410# for 10, then 6 sets of 8 ... rough. 

F.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 390# 

G.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 540#