7/14/25

 AM Workout (0615)

Jumped into the CF class… was a bit stiff in my lower back/legs this AM, but I did a little extra mobility / lacrosse ball work and I actually felt really good once I got warmed up. Lighter lifts and some fun/hard conditioning today. 

A.

Every 2 for 12 (6 sets) of:

Clean + Hang Clean 

-There were some percentages here, between 60-75% … just went 185# for 2 sets, 205# for 2 sets, 225# for 2 sets … which was approximately the intended %s. 

B.

Every 2 for 6 (3 sets) of:

Clean Grip Deadlift @ 75%

-Complete, across at 225#

C.

2 Sets of: 

On a 5 Minute clock: 

15-12-9

Assault Bike Cals

Burpees over bar (lateral)

AMRAP Wall-Balls in Remaining Time 

Rest 1:00 Between Sets

-Result =

19 Wall-Balls

0 Wall-Balls (5 of 9 burpees) … tough, burpees are one of the hardest things for me coming back to CF… definitely feel slow and heavy, but tried to move through this as well as I could. Lots of good intensity here.

PM Workout (1500)

Got in another body building session this afternoon... legs + abs... overall cut the leg volume down as it was a lot of movements I don't regularly train and I didn't want to be grossly snore... but I probably will have DOMs from this. 

A.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-100, 115, 130,145# for 4x12

B.

Hack Squats

3 Sets: 8-10 reps 

Rest 1-2 minutes

-90, 180, 270# for 3x10

C.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-180# across for 7x12

D.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-120, 135#, 135# 3x10

E.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes

-100 for 3x10

F.

Every 3 for 9 (3 sets) of: 

Tuck-ups x 15 

Med Ball Twist (25#) x 15

V-ups x 15

-Complete