1/23/26

AM Workout (0615)

Fun class workout this AM ... had a lot of fun today. 

A.

Every 2 for 12 (6 sets) of:

3-Pos Clean (above, below, floor)

Start at 50% of 1 RM clean and build 

-Went 155# for 2 sets, 175# for 2 sets and 195# for 2 sets ... kept this light and focused on speed and position ... squatting heavy later today and I wanted to save myself for 'DT'. 

B.

‘DT’

5 RFT:

12 Deadlift (155/105#)

9 Hang Power Clean (155/105#)

6 Shoulder-to-Overhead (155/105#) 

-6:29 ... broke this up from the get-go ... all S2O unbroken .... all HPC unbroken except the last set that went 5/4 ... broke up the DL on the 4th and 5th set ... overall I didn't feel wrecked from this workout and probably could have pushed it slightly harder ... lifetime PR is from 2018/19 at 6:02 ... I'd like to redo this in the near future and maybe set a lifetime PR. Overall fun, looking forward to another shot to push this harder. 

PM Workout (1430)

Solid afternoon workout ... was surprised how strong I felt throughout given the volume of training this week ... felt strong on the squats and the bench. 

A.

Back Squat

3 sets x 4 reps (370 last week) 

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-380# across (10# over last week)

B.

Bench Press

3 sets x 5 reps (235 last week) 

Choose a weight that is challenging for 3x5.

-240# across (5# over last week) 

C.

Seated DB Strict Press 

3 sets x 8-10 reps

Choose a weight that is challenging for 3x8-10

-3x10 with 2x50# DB 

D.

Glute Ham Raises

2 sets x 12-15 reps

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

-2x8

E.

Good Mornings

2 sets x 10-15 reps

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

-155# for 2x10

F.

Single Leg RDLs

2 sets x 10-15 reps 

-53# KB