12/18/25

AM Workout (0615)

Solid CF class this AM ... very simple, but effective programming. 

A.

Every 2 for 12 (6 sets) of:

3 Pos Clean @ 65-75% (above knee, below knee, floor) (205-235#) 

-205# for 3 sets, 225# for 2 sets, 235# for 1 set 

B.

EMOM 16*:

Station 1 :30 Echo Bike for Max Calories

Station 2: :30 Row for Max Calories 

*Goal = Maximum Sustainable Calories 

-Result = didn't notate the exact calories ... I think the high/low for each was 20/12 for the bike and 20/14 for the rower ... surprisingly challenging ... once fatigue set in after I few rounds I was just getting to 80 RPM on the bike and 2000+ cals/hr on the rower and trying to maintain it for :30 

PM Workout (1530)

Had a solid PM workout... got a nice pump out of this ... kept the accessory work light and the rest intervals short. 

A. 

Bench Press

3 sets x 2 reps (245 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).

-250# (#5 over last week) ... felt very easy, got all these comfortably. 

 

B.

Neutal Grip Pull-ups 

3 sets x 8-12 reps

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

-3x10, BW

 

C.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

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

-3x10 with 140#

 

D.

One Arm Dumbbell Row

2-3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x10/arm with 85#

 

E.

Cable Side Raises

2-3 sets x 10-15 reps

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

-3x10/side with 10# 

 

F.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x10 with 2x20# DB

G.

EZ Barbell Curls

2-3 sets x 6-12 reps

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

-3x10 with 90# 

 

H. 

Dumbbell Shrugs

2-3 sets x 8-15 reps

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

-3x15 with 2x105# DB