2/03/26

AM Workout (0615)

A.

Every 2 for 16 minutes (8 sets of): 

Sets 1-4: 2 Position Power Clean (above knee, floor) @ 60-80%

Sets 5-8: Power Clean @ 80%+ 

-2-Pos went 185#, 205#, 225#, 245# 

-Singles went 265#, 275#, 295#, 305# … this is the most I’ve power cleaned in a very long time … all reps felt solid, enjoyed getting in those last few reps at bigger weights on the 2 minute

B.

Every 4 for 12 (3 sets) of:

10/7 Cal Echo Bike

10 Power Snatch (95/65#) 

10/7 Cal Echo Bike 

-1:05 / 1:21 / 1:38 … rough … very hard intervals, really tried to get intensity here and found it… gassed out hard by that third round … but overall solid/lower volume workout.

PM Workout (1500)

Felt very good this afternoon … felt strong on the bench and enjoyed getting this in … very big upper body pump from this.

A.

Bench Press

3 sets x 3 reps (255# last week)

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

-260# across (5# over last week) 

B.

Bench Press

3 sets x 10-12 reps (205# for 12,10,10)

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

-210# for 12,11,10

C.

Close Grip Bench Press

3 sets x 10-12 reps (3x12 with 145# last week) 

Aim to reach failure within the given rep range.

-155# for 12,12,10

D.

JM Press (75# 3x10 last week)

3 sets x 10-12 reps

-85# for 3x10

E.

Cable Tricep Extensions 

3 sets x 10-12 reps

-3x10 with 85#