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.