10/21/25

AM Workout (0615)

Did the class gymnastics warm-up (parts A and B) and then got in this week's qualifier workout... overall it went well, my goal was to get 7 rds and I got 7 + some reps ... it was a whole lot of toes-to-bar ... everything else went fairly smoothly ... I was a bit nervous about the S2O, but it felt easier than I thought it would and I got every set unbroken. Had to break up the toes-to-bar a lot and they became a complete shit-show on the last couple sets ... overall a fun and challenging workout. 

A.

EMOM 10:

Odd Minutes - 4 Ring Kip Swings

Even Minutes - 4 Low Ring Transitions 

B.

EMOM 4:
4 Ring Muscle-ups 

-Complete 

C.

FOTC 2025 Qualifier 4 

AMRAP 14:

30 Double-Unders

15 Toes-to-Bar

10 Shoulder-to-Overhead (135/95#) 

-7 rds + 40 reps (10 Toes-to-bar)

PM Workout (1500)

Didn't really have a great workout this afternoon... generally just felt beat up and not great ... got in what intensity I could, but cut out the accessory power lifting today (strict press) given I did 70 push-jerks at 135# at a high intensity this AM... not sure exactly why, but I definitely just didn't feel great during this PM session, sometimes that happens and I just tried to push through, but overall cut the volume down. 

A.

Bench Press

185# x 8 

215# x 6

245# x 4 

245# x 4

225# x 5 

215# x 6 

200# x 7

185# x 8+ 

-Complete, 4 reps at 185# 

B.

Flat DB Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x65# for 4x10 

C.

3 Sets:

10 Strict Pull-ups 

10 Strict Dips 

Rest :60 - :90 

-Complete 

D.

EZ Bar French Press

3 Sets: 8-10 reps 

Rest 1-2 minutes

-80#, 3x10 

E.

Rope Overhead Extensions 

3 Sets: 12-15 reps 

Rest 1-2 minutes

-55# for 3x15