4/08/26

AM Workout (0615)

Solid class workout today, enjoyed getting this in. 

A.

4 Sets:
3 Deadlift @ 75% (405#)+ 

straight into…

Broad Jump + Vertical Jump

Rest 2-3 minutes 

-405#, 425#, 445#, 455# ... this is the heaviest pulling I've done since the powerlifting meet in Feb ... felt easy and I am looking forward to getting back into some heavier weights. 

B.

AMRAP 6:

4 Ring Muscle-ups

8 Alternating DB Snatch (50/35#)

6 Box Jump Overs (30/24” - step down) 

Rest :60 then…

AMRAP 6: 

3 Box Jump Overs (30/24” - step down)

4 Alternating DB Snatches (50/35#)

2 Ring Muscle-ups

-Complete ... I didn't record my rounds, but I felt fit and really cruised through this at a consistent pace that I was able to push ... unbroken sets throughout. Really fun workout. 

PM Workout (1500)

Had a decent afternoon workout ... bike intervals were tough. The program I am doing called for a lot of super-sets... in the gym I'm at it is basically impossible to do super-sets given the amount of people / people just sitting in machines between their sets... modified it as I could with the situation and still got in a decent session overall. 

A.

1 ¼ Front Squat

4x6 

Rest 3 minutes

-185#, 205#, 215#, 225# 

B.

3x6 each leg - Reverse Lunge

3x12 Romanian Deadlift

Rest 2 minutes

-135# back rack lunges; DB RDLS with 2x50# 

C.

3x8-12 close to failure.

Hamstring Curls

Leg Extensions

Rest 2 minutes

-205# for both exercises 

D.

3x8-12 close to failure.

Hip Abductors and Adductors

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-Complete, 220# for the hip movements 

E.

Every 2 for 20 (10 sets ) of: 
20/15 Calorie Echo Bike

-Complete ... got the first 5 intervals around :31 - :33 ... maintaining about a 95 RPM ... gassed out on the second half of this and was around 85-90 RPM and around :35-:49 ... overall happy with my effort here... tough intervals.