9/18/26

AM Workout (0500)

Lots of solid conditioning this AM ... 

A.

AMRAP 9:

9 C2B Pull-ups

3 Hang Power Cleans (185/135#)*

*Add 3 HPC each round 

-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip. 

B.

EMOM 15:

 1 Power Clean + 2 Split Jerks 

-135# across ... focused on speed and position ... kept this light and technical, which was nice. 

C. 

Every 5 for 15 (3 sets) of:

800m Run

Max Set of Strict HSPU in remaining time 

-12,10,10 ... rough, but tried to push it. 

 

PM Workout (1500)

Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour. 

A.

Reverse Shrugs on Dip Bar

3x12

DB Shrugs

3x12

-Complete, shrugs went 70s,80s,90s

B.

RDL

5x4

DB Incline Rows

5x8/arm

-225#, 245#, 265#, 275#, 275#, 90# across on rows

C.

Machine Hamstring Curls 

3x12

-160#

D.

Sorenson Hold 

3 sets of :30 

Rest :90

-Complete

E.

Alternating DB Bicep Curls

4x12/arm

KB Forearm Curls

4x12/arm

-2x35# DB and 26# KB

F.

Alternating DB Hammer Curls

3x12/arm

Prone Incline DB Curls

3x12

-2x35# DB and 2x20# DB for incline prone