3/20/26

AM Workout (0615)

Wrist still slightly swollen... but heading in the right direction ... also first deadlifting since my bicep injury ... zero pain in my bicep which was nice ... I am looking forward to training deadlifts again soon. 

A.

6 Sets:

2 Deadlift (double overhand) @ RPE 7+ 

straight into… 

2 Broad Jumps for Distance

Rest 2 minutes 

-Deadlifts went 315# for 2 sets, 365# for 2 sets and then 385# and 405# ... hooked gripped the sets at 385# and 405# ... didn't measure the broad jumps, just went hard. 

B.

3 Sets for times:

5 Bar Facing Burpees

10 Clean and Jerks (95/65#)

5 Bar Facing Burpees

Rest 2 minutes between sets 

-Complete ... all sets about :49-:50 ... light weight, but wrist is a bit swollen still and didn't want to aggravate it more... still nice to get in and move fast. 

PM Workout (1430)

Really solid back/bicep pump this afternoon... enjoyed getting this in. Kept all rest intervals :60 - :90. 

A.

'Death by Strict Pull-ups'

-Complete, 10 + 7 reps into 11 

B.

T-Bar Rows

3x10

-100# 

C.

V-Bar Lat Pull-Downs

3x10

-165# 

D.

Lat Pull-Downs
3x10

-125# 

E.

Seated Hammer Strength Row

3x10 

-200# (100# each arm) 

F.

EZ Bar Curls

3x12

-80#

G.

Incline DB Curls 

3x12

Reverse EZ Bar Spider Curls

3x12 

-2x20# for incline DBs and 30# reverse curls 

H.

3 Sets, minimal rest:

Plank x 1 min

Russian Twists 3x20/side w/ 30# ball 

Supine Toes-to-Bar (3 second eccentric) x 10

-Complete