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 (TBD)

A.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

C.

Overhand Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

D.

V-Bar Cable Row 

3 Sets: 10-12 reps 

Rest 1-2 minutes

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

H.

Weighted Dips 

3 Sets: 8-10 reps 

Rest 1-2 minutes

I. 

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

7/20/25

Complete Rest 

7/19/25

Super solid arm workout / pump today ... got this in at home and modified a couple things slightly ... overall really enjoyed this in ... took about 65 minutes and got this done before the kids were awake, which was nice on a Saturday.  

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x25# 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# 

C.

EZ Bar Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-75#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-55#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-45#

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-185# for 8,8,6 

G.

Laying Overhead Extensions (EZ bar)

3 Sets: 8-10 reps

Rest 1-2 minutes

-75#

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-45#

7/18/25

 AM Workout (0545)

Got in the clean and jerks before class and then hit the CF class (B+C) ... enjoyed getting this in, felt fit throughout. 

A.

EMOM 15: Clean and Jerk - 15 reps above 60%

-185# for 3 reps, 205# for 3 reps, 225# for 3 reps, 245#, 265#, 275# ... overall felt decent here, nice to move through up to 275# feeling very smooth and with lots of good reps. 

B.

Every 2 for 6 (3 sets) of: 

3 complexes of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 60-70%

Every 2 for 6 (3 sets) of: 

2 complexes of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 70-80%

Every 2 for 6 (3 sets) of: 

1 complex of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 80-85% 

-Went 155# for the triples, 175# for the doubles, 185#, 205#, 205# for the singles ... felt speedy and solid here. 

C.

3 RFT:

25 Toes-to-Bar

15 Bar-Facing Burpees

5 Front Squats (225/155#)

-9:08 ... felt pretty consistent and fit here ... moved through this overall well, with the burpees really being the slowest point ... 2nd and 3rd sets of toes-to-bar went 10/7/4/4 and 10/5/5/5 ... which was good and consistent with very short breaks ... fun workout, overall a solid training session. 

PM Workout (1530)

Had a decent bodybuilding session this afternoon... this is probably the most different workout from previous bodybuilding I've done ... the chest work was very much pec isolation and I rarely train calves... overall fun and nice to learn/try new things ... wasnt too taxing overall, enjoyed getting this in. 

A.

Machine Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-Up to 110# ish? Need to write this down next time 

B.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# DB 

C.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-Up to 110# ish? Need to write this down next time 

D.

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

-25# cables ... started off with 12s and was down to 8s near the last few sets 

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-140# (on hack squat machine) - will use a standing calf raise machine next time, didn't have access to one today 

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-135# 

G.

Seated Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-70# ... used a hammer strength calf raise ... didn't really like this movement, need to figure out how to work this machine or use a different seated calf raise. 

7/17/25

5 Mile Active Recovery Run 

-Complete, 5 mile run, total time of 46:02 … average pace of 9:11 .. splits went 9:03 / 8:47 / 8:53 / 9:22 / 9:51 (hill in the last mile) … but overall I felt much better than the last run I got in recently and it was nice to get some miles in below 9:00 pace … I really enjoyed getting this in on the National Mall before work… it was and humid, even early stepping out for this around 0645. Fun stuff, enjoyed getting this in and letting my body rest a bit for tomorrow’s workouts. 

7/16/25

AM Workout (0615)

Jumped in the class this AM … overall was a super solid workout and I enjoyed getting this in. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk x 2 reps for 4 sets* @ 60-68%

Split Jerk x 1 rep for 2 sets* @ 75-83% 

*Hold for 2 seconds in receiving position on all reps

-Result = 205# x 2 sets, 225# x 2 sets, singles at 245#, 255# 

B.

Every 2 for 6 (3 sets) of:

8-10 Push-Press @ 55% (165#)

-Complete, 3x10

C.

AMRAP 20:

200m Run

200 Ft Farmer’s Carry (2x70/53# KB)

250m Ski

100 Ft Bear Crawl (flat back) 

100 Ft Overhead Walking Lunge (45/35# plate)

-3 Rds + 100 Ft Bear Crawl … nice longer cardio piece … overall felt decent on this, OWL were by far the toughest part given the leg day yesterday and my triceps are still pretty smoked from Monday’s bodybuilding. 

PM Workout (1530)

Got in the body building work this afternoon... shoulders and biceps... overall was a very good bicep pump, maybe shoulder have pushed the loading on the shoulders more.... but overall fun/different and I enjoyed getting this in. I look forward to doing this training session again and pushing the weights a bit. 

A.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x15# DB, 4x10

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-50s,55s,60s,65s for 4x10

C.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10# for 3x10#

D.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-7x12 with 2x10# 

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-40# , 7x12

F.

Standing EZ Bar Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x8 with 75# 

G.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10 with 80#

H.

Rope Hammer Curls

7 Sets: 8-12 reps 

Rest :45 

-35# or 4 sets of 12 and then 42.5# for 3 sets of 12