12/31/25

AM Workout (0615)

A.

Every :90 for 12 minutes (8 sets) of:

2 Position Clean (above knee, below knee)

Sets 1-3: 60-70% (185-225#)

Sets 4-6: 70-75% (225-235#)

Sets 7-8: 75-80% (235-255#) 

B.

For Time: 

25/20 Cal Row 

20 Deadlifts (225/155#)

25 DB Bench Press (80/50s)

20 Deadlifts (225/155#)

25 Strict Stationary Dips

20 Deadlifts (225/155#)

25/20 Cal Row 

PM Workout (TBD)

A.

Bench Press

3 sets x 2 reps (255 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).

B.

Strict Pull-ups 

3 sets x 8-12 reps

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

C.

Lat Pulldowns 

3 sets x 10-15 reps

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

D.

Barbell Row

2-3 sets x 10-15 reps

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

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.

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

G.

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.

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.