12/16/25

AM Workout (0615)

Very solid class workout this AM ... enjoyed getting this in. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk w/ 2 second pause in dip and receiving 

Sets 1-3: 2 reps @ 60%

Sets 4-6: 1 rep @ 70%

-Didn't go off true %s ... but off of feel went 155# for the doubles and 205# for the singles ... nice and light, just focused on good speed and positions ... upper body is definitely feeling the lifting from yesterday. 

B.

Every 8 for 16 (2 sets) of:
21/16 Cal Row

15 Shoulder-to-Overhead (115/85#)

3 Rope Climbs (15')

15 Shoulder-to-Overhead (115/85#)

21/16 Cal Row 

-3:43 / 4:15 ... fun workout, all sets unbroken, haven't done rope climbs in a while... toughest part were the S2O, definitely something I've always struggled with. 

PM Workout (1430)

I was having a rough day at work... tons of stress and things in the air at once, but once I snuck away from my desk and got this in I felt strong and solid throughout this workout. 

A.

Back Squat

3 sets x 5 reps (335 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-345# (10# over last week)

 

B.

RDL's

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 at 155#

 

C.

Weighted Lunges

3 sets x 6-10 reps 

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x35# KB Front Rack Walking Lunges for 10 reps/leg

 

D.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps (450# for 2x10 last week)

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-2x10 at 500# 

 

E.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (seated 2x10 with 180# last week)

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 205# 

 

F.

Standing Calf Raises 

4 sets x 15-20 reps 

Come as close to failure as possible with out actually failing, within the given rep range.

-4x20 with 300# 

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x8, BW