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 (1500)

Had a decent afternoon session … got a solid lower body pump and enjoyed getting this in … tried to ramp up the weights/intensity a bit and I am looking forward to pushing the loading on some of these movements going forward. 

A.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-175#

B.

V-Squats

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180#, 230#, 270# 

C.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-360# across … 10,10, then 5 sets of 8  

D.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-175#, 175#, 190#

E.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest :45 

-95# across, 3x10

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-270#, 4x20

G. 

Standing Calf Raise

7 sets: 15-20 reps 

Rest 1-2 minutes 

-250#, 270#, 290# for 2 sets each, 1 set at 310#