12/8/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of:

4-6 Strict Pull-ups + 10 Tempo Alternating Cossack Squats @ 2222 

B. 

EMOM 15 (3 sets) of:

Min 1 - Max Reps Power Snatch (135/95#)

Min 2 - Max Reps Double-Unders

Min 3 - Max Reps DB Box Step Overs (2x50/35# to 20”) 

Min 4 and 5 - Rest

PM Workout (TBD) 

A.

Back Squat

3 sets x 6 reps @ 70% (315#) 

70% of your one rep max back squat.

 

B.

Bench Press

3 sets x 3 reps @ 85% (240#)

85% of your one rep max bench press.

 

C.

Bench Press

1-2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

 

D.

Flat Dumbbell Chest Flyes or Peck Deck

2-3 sets x 10-15 reps

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

 

E.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

 

F.

Skull Crushers

2-3 sets x 6-12 reps

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

 

G.

Tricep Extensions

2-3 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.