12/30/25

AM Workout (0615)

Really solid class this AM ... nice to get in a lot of the gymnastics stuff I need to work on. 

A.

EMOM 10:

Min 1 - 5 Ring Muscle-ups 

Min 2 - 10 Pistols, alternating

-Complete, BW ... haven't done pistols in a LONG time, but they were still there, did these in regular shoes with 

B.

On a 25:00 Clock:

Buy in:

800m Run

In the remaining time… 

AMRAP:

50 KBS (53/35#)

40 GHDs

30 Strict HSPU 

20 C2B Pull-ups

100 Double-Unders 

-1 Rd + 7 C2B Pull-ups ... really got stuck in the second set of SHSPU ... was hoping to get atleast 2 rounds, but obviously that didn't happen. 

PM Workout (1500)

I was a bit tired going into this session, but once I got rolling I felt solid. 

A.

Back Squat 

3 sets x 5 reps (355 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).

-365# (10# over last week)

B.

Front Squat

2-3 sets x 8-12 reps (2x10 with 205# last week)

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

-225# for 2x10 (20# over last week)

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.

-2x53# KB Front Rack Walking Lunges for 3x20

D.

Leg Press 

2 sets x 10-15 reps (540 x 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

-540# for 2x10 (same as last week) 

E. 

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (220 for 2x10 last week) 

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

-230# for 2x10 

F.

Smith Machine Standing Calf Raises 

4 x 15-20 

-4x20 with 180#

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.