3/23/26

AM Workout (0615)

Class workout was B and C … snuck in some moderate snatches prior to class… overall a solid and enjoyable workout, not too taxing. 

A.

Every 2 for 20 (10 sets) of:

5 sets of 2 - Snatch - RPE 6+ 

5 sets of 1 - Snatch  - RPE 7+ 

-Went 135#, 135#, 185#, 185#, 195# for the doubles and then 205# across on the singles … haven’t been snatching much and wanted to sneak in some reps before QF 

B.

For time:

3 Rounds of:

30 Double-Unders

3 Cleans (185/125#)

then… 

3 Rounds of:
30 Double-Unders

2 Cleans (225/155#)

then…

3 Rounds of:

30 Double-Unders

1 Clean (245/175#) 

-6:10 … power clean singles on each rep

C.

3 Sets of:

20 Double KB Front Rack Step-up (10 per leg with 2x35# KB to 20” box)

Rest :30

:30 Banded Pollof Press Hold (each side) w/ green band

Rest :60 

-Complete 

PM Workout (1500)

Kept this afternoon workout pretty light with QF coming up, but it was nice to squat and then get a decent pump from some lighter weights. 

Warm-up 

Pause Overhead Squat (no weightlifting shoes) - 2 sec pause in bottom

4x8 

Rest 2 minutes 

-45#, 65#, 65#, 75# 

A.

3 Back Squat @60% 1RM Back Squat (265#)
2 Back Squat @70% 1RM Back Squat (315#)
1 Back Squat @80% 1RM Back Squat (355#)
*Rest as needed between sets.

-Complete

B.

Bench Press 

3x10 

Rest 1-2 minutes

-185# across

C.

Close Grip Bench Press 

3x10 

Rest 1 minute

-135# across 

D.

Single-Arm Tricep Cable Push-Down

3x10/arm 

-25# across

E.

Rope Overhead Extensions

3x12 

-55# across