1/15/26

Today was a super solid workout ... enjoyable and not too taxing overall ... part A was a CF class workout and then I added in my PL accessory stuff afterward. Nice/lower volume day overall. Felt really fit on the rower / power cleans ... recovery is feeling good. 

A.

Every 4:30 x 5 sets

30/25 Cal Row

Power Cleans (all reps as singles)

Set 1 - 10 reps @ 60% (185#) 

Set 2 - 6 reps @ 70% (225#) 

Set 3 - 4 reps @ 80% (245#)

Set 4 - 2 reps @ 90% (275#)

Set 5 - 12 reps @ 50% (165#) 

-Complete ... no misses ... all sets took right around 2 minutes +/- :10 depending on the reps. 

B.

Supinated 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.

-BW, 3x10 

C.

Lat Pulldowns (banded) 

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x12, 1 green band 

C.

Pendlay Rows 

2-3 sets x 10-15 reps

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

-3x10 with 165# 

D.

Dumbbell 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.

-3x10 with 2x20# 

E.

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.

-3x10 with 2x20# 

F.

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.

-3x10 with 75#