Wednesday, July 23, 2025

7/24/25

AM Workout (TBD)

TBD CF Class


PM Workout (TBD)


A.

Flat Bench Fly 

4 Sets: 8-10 reps 

Rest 1-2 minutes


B.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes


C.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes


D.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 


E.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 


F.

Standing Calf Raise

7 Sets: 8-12 reps 

Rest :45 

Tuesday, July 22, 2025

7/23/25

AM Workout (0625)

5 Mile Easy Run 

-Complete ... ran a similar route as last week, but ran slightly slower, about 2 minutes overall ... averaged around a 9:30 pace ... legs a little tired from the last few days of workouts, just went off of feel and took it nice and easy. 

PM Workout (1530)

Had a super solid shoulder / biceps session this afternoon... felt decently strong and got a super solid pump. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes


-50s,60s,70,70 ... first two sets x10, second two sets at 8s 


B.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes


-2x20# 


C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes


-2x20# 


D.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 


-2x15# 


E.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 


-60# 


F.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes


-80#


G.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes


-2x25# 


H.

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 


-50# for 7x12 ... should have gone heavier! 

Monday, July 21, 2025

7/22/25

AM Workout (0615)


Jumped into the CF class today… legs/quads were already a little beat up from yesterday’s snatch and clean and jerk… but once I got warm I felt solid throughout this workout … sqautting felt decent and metcon felt really good.


A.

Every 3 for 15 (5 sets) of:

Back Squat x 3 reps @ 75-80% 


-Went 315#, 315#, 335#, 335#, 365# 


B.

AMRAP 12:

9 Box Jumps, step down (24/20”) 

12 Toes-to-Bar

15 Wall-Balls (20/14#)


-7 Rds + 3 Box Jumps … went unbroken on all movements, felt consistent here and got a lot of good intensity out of this. 


PM Workout (1500)


Had an overall decent lower body workout this afternoon... still cut the overall volume down, but got a lot of good reps / pump out of this.


A.

DB Lunges 

4 Sets: 10-12 reps

Rest 1-2 minutes


-4x10 with 2x35# 


B.

Leg Press 

3 Sets: 8-10 reps 

Rest 1-2 minutes


-270#, 3x10


D.

Leg Extensions

7 Sets: 15-20 reps 

Rest :45 


-160# for 7x15


E.

Hack Squats

3 Sets: 10-12 reps 

Rest 1-2 minutes


-180#


F.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes


-125#


G.

Every 4 for 12 (3 sets) of:

GHD Sit-ups 

4 x 15-20

Med Ball Twist (25#)

4 x 15-20

V-ups

4 x 15-20


-Complete ... 15 across on all movements ... was tough. 

Saturday, July 19, 2025

7/21/25

AM Workout (0545)

Today was a solid workout ... got in my olympic lifts (A and B) and then did the class (C and D) ... felt decent throughout despite a long weekend of parenting... overall enjoyed getting this in, great way to start my week. 

A.

EMOM 15: Clean and Jerk - Heavy Single; 15 reps above 60% 


-Complete, from 185# to 280# ... felt solid throughout 


B.

EMOM 15: Snatch - Heavy Single; 15 reps above 60%


-Complete, from 135# to 210# ... felt okay... definitely not as great as on the C+J, but no misses. 


C.

Every 2 for 10 (5 sets) of:

Bench Press 

10-8-6-4-2 


-205# x 10, 225# x 8, 245# x6, 260# x4, 275# x2 ... felt really good here, got all these with confidence ... there were %s, but just went off feel. 


D.

Every 5 for 25 (5 sets) of:

500m Run at 8-9 RPE*

*Zone 2 / Easy Assault Bike in remaining time 


-Complete ... didn't get the exact times, 500s were at about 1:50-2:00 each time ... solid cardio/sweat. 


PM Workout (1530)


Today was a super solid back/tricep workout ... got a very solid pump out of this. 


A.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes


-160# 


B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes


-160# 


C.

Overhand Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes


-185#


D.

V-Bar Cable Row 

3 Sets: 10-12 reps 

Rest 1-2 minutes


-160#


E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 


-60#


F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes


-50#


G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes


-165#


H.

Weighted Dips 

3 Sets: 8-10 reps 

Rest 1-2 minutes


-BW


I. 

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 


-52.5#