1/12/26

AM Workout (0530) 

A.

Every 2 for 10 (5 sets) of:

Power Snatch 

1.1.1.1 @ 70%+ (165#+) 

. = rest 10 seconds between reps

-165#, 175#, 185#, 195#, 205# ... felt good throughout this, 205# went up very easily without having to get under it much. Fun to feel fast and strong. 

B.

AMRAP 12: 

3 Wall-Walks

9 Toes-to-Bar

12 Alternating DB Snatch (50/35#) 

-7 rds + 10 DB Snatch ... this was fun, felt surprisingly fit throughout and fast on the wall-walks. No where to really slow down here, just went with unbroken sets taking a short rest before each set of WW ... fun training. 

PM Workout (1500)

Had an overall decent session this afternoon... really was feeling out the back/glute and then the benching went well. 

A. 

Back Squat

3 sets x 6 reps @ 70%

70% of your one rep max back squat.

(start of last cycle used 315 / end cycle used 345)

-325# across ... so is supposed to be off of the 1 RM from last week... but I had to cut that out given the back strain on the last day of the training cycle... started the last 4 week cycle at 315, so I tried to aim for right around there and went with 325 ... all the reps felt solid, back was slightly tight afterward, but nothing serious or pain. 

B.

Bench Press - Heavy single / 1 RM then… 

3 sets x 3 reps @ 85% 

85% of you one max rep bench press.

(start of last cycle used 240 / end cycle used at 255)

-Single went 275# ... went 3x3 @ 245# ... which is slightly higher than 85% of 275#, but I didn't have a spotter today and didn't really push the RPE on the single ... last June I benched 300# in training, with my hips coming off the bench/bit of a bounce of the chest and I have been REALLY working on good positions that keep my ass on the bench and not bouncing off my chest at all ... happy with 275# comfortably with my new form / competition counting reps ... looking forward to continuing to improve here. 

C.

Pause Bench Press

2 sets x 6-12 reps

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

-175# for 2x10

D.

Flat Dumbbell Chest Flyes 

2-3 sets x 10-15 reps

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

-2 sets, 2x25# 

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.

-2x10, BW

F.

Close Grip Bench Press

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-175# for 2x8

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.

-50# overhead extensions, 2x15