9/14/26

AM Workout (0500)

A.

5 Sets:
AMRAP 3:
10 Deadlift (275/195#)

15 Toes-to-Bar

Max Cals Echo Bike 

Rest 2 minutes 

-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all. 

B.

EMOM 16:

Odd: 12 GHD Sit-ups*

Even: 15 Wall-Balls (20/14#)*

*On the last minute of each movement, complete a max effort set 

-Result = 20 GHD sit-ups and 23 Wall-Balls 

PM Workout (1530)

Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in. 

A.

Back Squat

6x3

DB Incline Rows

6x8/arm

-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across 

B.

DB Lunges, Farmer's Carry

3 x 20 Steps 

Bench Adduction 

3x6

-Complete, 2x60# KB FC

C.

Rock Back Calf Raise 

3x12

Banded Anterior Tibialis 

3x30

-135# rock back, 1 orange band