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.