8/26/25

AM Workout (0615)

Had a solid time this AM in the CF Class ... felt much better squatting than last week and the metcon was a fun challenge. Good stuff, nice way to start the day before a long day of work. 

A.

Back Squat 

5 @ 70%

3 @ 80%

1 @ 85-90%

5 @ 75%

3 @ 80-85%

1 @ 90%+ 

-Didn't go off true %s as I really don't have a 1 RM at the moment... but off of feel went: 

5 @ 275#

3 @ 325#

1 @ 350#

5 @ 315#

3 @ 340#

1 @ 390#  

B.

Against a 5-minute clock, AMRAP:

3/3/6/6/9/9… 

DB Bench Press (70/50#) 

Toes-to-Bar 

Rest 5 minutes and repeat 

-12 Toes-to-Bar + 13 DB Bench Press 

-12 Toes-to-Bar + 4 DB Bench Press ... overall flowed through this okay each round until that set of 15 DB Bench ... tough chest workout, T2B unbroken each set. 

PM Workout (TBD)

A.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

B.

Hack Squats

3 Sets: 8-10 reps 

Rest 1-2 minutes

C.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

D.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

E.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest :45 

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

G. 

Standing Calf Raise

7 sets: 15-20 reps 

Rest 1-2 minutes