03/03/26

AM Workout (0615)

Today was a fun class workout ... lower volume overall, but got a lot of intensity out of this session. Fun stuff, enjoyed getting this in. 

A.

Front Squat

8 Sets of 2 @ 60%+ - build over the course of 8 sets to a heavy double 

-225#, 245#, 265#, 275#, 295#, 305#, 315#, 315# ... 7th set at 315# felt decently heavy, didn't increase the weight on the 8th set and just got in another good set. 

B.

Every 4 for 12 (3 sets) of:

5 Clean and Jerk (135/95#)

10/7 Cal Echo Bike

5 Clean and Jerk (135/95#)

-:51, :52, :63 ... unbroken all sets ... just gassed on the third bike quite a bit ... really felt this in my legs, fun intervals. 

PM Workout (TBD)

A.

For time:
1000m Bike Erg
40 GHD sit-ups 

1000m Bike Erg

30 GHD sit-ups

1000m Bike Erg

20 GHD sit-ups 

1000m Bike Erg

10 GHD Sit-ups 

B.

3 Sets:

Leg Press x 12  (360 last week)

Leg Press (or standing) Calf Raise x 20

Rest :90 

C.

3 Sets:

Close Stance Smith Machine Squats x 12 (90 last week)

Seated Calf Raises x12 

Rest :90

D.

Front Rack Step-ups x 12 (6 each leg)

Leg Extensions x 10 (190 last week) 

Standing Calf Raises x 12 (350 last week)

Rest :90 

E.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest