4/13/26

AM Workout (0615)

A.

Every 2 for 6 (3 sets) of:

2 Push-Jerks @ 75%+ (225#+) 

at 6:00… 

Every 3 for 9 (3 sets) of:

8-10 Push-Jerks at 45-55% (135-165#) - use 165# 

B.

4 Sets:

AMRAP 2:
3 Wall-Walks (or 50’ HSW - if wrist allows?)

60 Double-Unders (can sub 10 burpees)

9 Shoulder-to-Overhead (155/105#)

Max Bar MU 

PM Workout (TBD)

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps (165+)

Rest 2-3 minutes

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press (75+)

Rest 2 minutes

C.

3x6 Each Neutral Grip Single (70+)

Arm DB Bench Press

3x6 DB Row

Rest :90

D.

3 Super-sets:

8-12 Machine Bench Press (140+)

8-12 Lat Pull-Down (145+)

Rest :90

E.

3 Super-sets:

8-12 Machine Shoulder Press (80+) 

8-12 Hammer Strength Row Machine (160+)

Rest :90 

F.

For Time:
1000m Row
- Rest 3 mins -
8x250m Row
- 30 sec rest after each row  -
1000m Row