3/17/26

AM Workout (0615)

A.

Front Squat

Set 1 - 4 reps @ 60% (205#)

Set 2 - 4 reps @ 60-65% (225#)

Set 3 - 3 reps @ 65-70% (245#)

Set 4 - 3 reps @ 65-75% (275#)

Set 5 - 2 reps @ 75%+ (265#)+

Set 6 - 2 reps @ 75%+ (265#)+

Rest 2 minutes 

-Complete ... doubles went 295# and 315#

B.

AMRAP 20: 

250m Row

200 Ft KB Farmer’s Carry (2x53/35#)

250m Row

100 Ft Double KB FR Walking Lunge (2x53/35#)

250m Row

50 ft DB Bear Crawl (2x25/15# DB)

3 Rds + 200 ft Farmer's Carry ... this was a really nice workout after the Open ... this was a zero stress aerobic flow and I enjoyed getting it in. It was nice to move and sweat with zero attachment to the outcome of a workout. 

PM Workout (1500)

Didn't feel very good this afternoon... bit of a tough day at work ... scaled the weights/volume back and just got it what I could. 

A.

3 Sets:

Leg Press x 12  (410#) 

Seated Calf Raise x 12 (110#)

Rest :90

-Complete

B.

3 Sets:

Leg Extensions x 10 (200#)

Standing Calf Raises x 15 (350#) 

Rest :90

C.

3 Sets:

Leg Curls x 10 (200#)

Leg Press Calf Raises x 15 (410#) 

Rest :90

-Complete

D.

3 Sets: 

GHR x 6 reps

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete