5/5/26

AM Workout (0615) 

Solid class workout today overall ... enjoyed getting this in ... wasn't too taxing overall and I was happy to get in some HSW practice ... I haven't HSWed at all since injuring my wrist a few weeks/months ago... been rehabbing and will have to do it this week for semi-finals. 

A.

Every 2 for 6 (3 sets) of:

1 Push-Jerk @ 80-85% (240-255#) 

straight into…

Every 2 for 6 (3 sets) of:

5-6 Push-Jerks @ 55-65% (165-195#) 

-235# for the singles ... 185# for 3x6 

B.

On a running clock:

AMRAP 6: 
400m Run into… 

AMRAP:

9 Air Squats

7 Push-ups

5 Toes-to-Bar 

straight into... 

AMRAP 6: 
400m Run into… 

AMRAP:

9 Air Squats

7 Push-ups

5 Toes-to-Bar 

straight into... 

AMRAP 6:

Max Distance Bike Erg 

-Complete ... didn't calculate the exact rounds/reps on the bodyweight stuff ... got a little over 3000m on the bike. 

Rest about 10 minutes then... 

C.

Every 2 for 12 (6 sets) of:

20' HSW (unbroken) ... got all these easily, this was just skill practice / a bit of time on my hands. 

PM Workout (1500)

Had a really decent afternoon workout... was originally planning on doing some higher volume on the deadlifts, but given there will be some heavy deadlifting in the SF workout this week, I cut that back a bit. Overall had a nice workout, got a super solid pump out of this. 

A.

Deadlift

3 @ 365#

3 @ 415# 

3+ @ 465# 

-rest 2:00-3:00 b/t sets-

-Complete, 5 reps at 465# ... felt very solid and definitely could have gotten more, but didn't want to wreck myself for SF. 

B.

‘Death by Strict Pull-ups’ 

-10 + 6 reps into the set of 11 ... massive pump out of this. 

C.

Lat Pull-Downs

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

E.

Hammer Strength Rows 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

F.

EZ Bar Curls

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-80# 

G.

DB Preacher Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x20# DB

H.

Sorenson Hold

3 sets of :45 

-rest 1:00-1:30 b/t sets-