7/15/26

AM Workout (0500)

Pretty solid class workout this AM … I was a bit skeptical of the first part as it was just so many reps of deadlift and personally I don’t like to train that many reps of deadlifts at once under intensity… BUT got this in and just took the first part smoothly and didn’t go crazy. Got a solid sweat/posterior workotu out of it. 

A.

AMRAP 8:

24 Double-Unders

8 Deadlifts (185/135#) 

-12 rounds … all sets unbroken minus a few double-under trips 

B.

EMOM 12:
Deadlift x 1 rep to a heavy single 

-Started at 365# and worked up to 505# by the 10th minute, called it there … overall felt solid after part A … typically would not deadift heavy after a metcon like this. 

C.

8 Sets:

1000m Bike Erg

Rest 1:00

-Complete … kept these all around 1:40 / 1000m pace for the first four and then closer to 1:45 on the last four … overall nice conditioning / seat on top of A and B. 

PM Workout (TBD)

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

C.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

G.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45