12/8/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of:

3 Strict Ring Muscle-ups + 10 Tempo Alternating Cossack Squats @ 2222 

-Complete, went BW on both movements 

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 - :45 plank

Min 5 - Rest

-Overall this tough conditioning ... went 14,12,12 on snatches, all singles, 90, 75, 70 on DU and I mostly lost count on the step-overs... but moved at a consistent pace and they were by far the hardest part 

PM Workout (1530)

Terribly busy day at work ... pretty much will be for the rest of the year ... snuck out of the office to get this in and felt decent overall. 

A.

Back Squat

3 sets x 6 reps @ 70% (315#) 

70% of your one rep max back squat.

-Complete

 

B.

Bench Press

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

85% of your one rep max bench press.

-Complete 

 

C.

Bench Press

2 sets x 6-12 reps

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

-205# for 10,8 

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.

-3 sets of 10 with 2x20# DB

 

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.

-3x12 with BW

 

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.

-3x10 with 100# EZ Bar

 

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.

-3x12 with 72.5#