7/17/26

AM Workout (0500)

Overall a solid class today... that set of 15 WW was tough! 

A.

For time:
60/45 Cal Row

30 Toes-to-Bar

15 Wall-Walks 

-6:12 

B.

Front Squat 

Every 2:30 for 15:00 (6 sets) of:

3 Reps 

-185#, 225#, 255#, 275#, 295#, 315# 

C.

4 x AMRAP 2 / 1:00 Rest

15/12 Cal Ski 

then…

1 DB Front Squat 

2 DB Front Rack Lunges 

2/4, 3/6, etc… 

-Complete ... got through 4 DB front squats on the first set ... next 3 sets were all through the set of 6 lunges ... definitely felt tired after A and B, but glad to get this in. 

PM Workout (1600)

Had a really solid arm pump workout this afternoon... lots of light reps, but this was fun and very low stress. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x30# DB

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# DB 

C.

Straight Bar Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-70#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50# 

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-135# x 10, 185# x 8, 185# x 8

G.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-95# 

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50#