7/24/25

AM Workout (0615)

Some lighter cleans today and a very tough aerobic crossfit conditioning workout... fun stuff, overall really enjoyed getting this in. 

A.

Every 2 for 10 (5 sets) of:

Hang Clean + Low Hang Clean + Clean 

-185#, 185#, 205#, 205#, 225# ... there were some %s here between 60-75%, which I did 

straight into...

Every 2 for 6 (3 sets) of:

4 Clean Grip Deadlifts @ 75% of 1 RM Clean 

-Complete, 225# 

C.

3 RFT:

30 Pull-ups

15 Bar Facing Burpees

15 Ground-to-Overhead (95/65#)

15 Bar Facing Burpees

400m Run 

-Complete ... didn't get the exact time, but it was around 25 minutes ... time cap was 23 and I had exited the door for the last 400 around 22:40 ish ? ... regardless of not getting the time, I got a ton of intensity out of this and really enjoyed pushing myself through this ... got two sets of the PU unbroken, last went 20/10 ... burpees and run were a slog and the G2O (power snatched all reps) were tougher than I thought ... but overall just some solid crossfit conditioning. 

PM Workout (1530)

Had a decent workout this afternoon ... got a nice chest/calf pump ... overall not too taxing, but still fun to get in. 

A.

Flat Bench Fly 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x25# for 4x10

B.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# 3x10

C.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-180#  3x10

D.

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

7 Sets: 8-12 reps 

Rest :45 

-85# for 5 sets, 90# for 2 sets, 7x12

E.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 150#

F.

Standing Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-Started at 210 and eventually went up to 270#, 7x12 ... this was a great calf pump