2/02/26

AM Workout (0615) 

I was really suprised to feel so good in the gym today … those two days of rest REALLY helped, despite them being long days filled with parenting the toddler/infant combo while mostly being stuck indoors due to very cold weather. Grateful to feel good and get a super solid training session in. 

A.

Back Squat

Week 3 (5/3/1): 75% (315#) x 5, 85% (355#) x 3, 95% (395#) x 1+

-4 reps at 395# … all reps here felt solid

B.

For time:

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

10 OHS (155/105#)

80’ Double DB Front Rack Walking Lunge (70/50#)

10 OHS (155/105#) 

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

Rest about 10-15 minutes then... 

AMRAP 20: 

500m Row

25 Wall-Balls (20/14#)

15 Burpees Over the Rower 

-Result = 

-12:15 on the DU / OHS workout  … this wasn’t as bad as I thought it would be … definitely happy to get this in and feel it out … went out hot with an unbroken set of 100 … got all the DU unbroken … broke once at halfway on the lunges … the second half was a bit of a shit-show in the DU … lost a lot of time tripping up and just trying for too big of sets … glad to get this in and get the nerves out for this event. 

-4 Rds + 20 Wall-Balls … took this at a bit more casual pace … about 80% - 85% effort … unbroken wall-balls, kept the 500s around 1:49-1:59 … not too bad despite pushing myself harder on the earlier metcon. 

PM Workout (1430) 

Solid lift this afternoon … shuffled /cut some lifts given I took an extra rest day this weekend … but overall I felt good this afternoon and recovered from the morning workout. 

A.

Deadlift

Week 3 (5/3/1): 75% (385#) x 5, 85% (435#) x 3, 95% (485#) x 1+

-6 Reps at 485# … felt strong here despite the higher volume lifting this AM … suprised myself here. It was good to get my confidence back after the back tweak a few weeks ago.

B.

RDL's

2 sets x 10-15 reps

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

-265# for 2x8

C.

Leg Press 

2-3 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range

-360# for 3x10

D.

Seated Hamstring Curls

2-3 sets x 6-10 reps

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

-205# x10, 225# 10 for 2 sets 

E.

Leg Press Calf Raises 

3-4 sets x 15-20 reps 

-450# for 4x20

F.

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, BW