9/10/25

AM Workout (0615) 

Overall a fun / easier class workout today ... got a decent amount of intensity out of the WOD, but it didn't leave me wrecked. 

A.

Deadlift

2 @ 60% (315#)

2 @ 65% (365#)

2 @ 70% (385#)

2 @ 75% (405#)

2 @ 75% (425#)

2 @ 80% (445#) 

-Complete ... got all these reps easily, rest 1-2 minute between sets. 

B.

AMRAP 9:

5 Snatch (135/95#)

10 Deadlifts (135/95#)

50 Double-Unders 

-5 Rds + 30 DU 

C.

Every 2 for 6 (3 sets) of:
:45 Sorenson Hold 

-Complete 

PM Workout (1500)

Had a solid leg workout this afternoon ... felt decent and got a really solid leg pump. 

A.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-Up to 200#

B.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-430# for 10,10, 5 sets of 8 

C.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-Up to 200#

D.

Lying Leg Curls

7 Sets: 8-12 reps 

Rest :45 

-110# across 

E.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-200#

F. 

Standing Calf Raise

7 sets: 15-20 reps 

Rest 1-2 minutes 

-300# across 

H.

GHD Sit-ups

4 sets: 20-25 reps 

Rest 1-2 minutes 

-Complete, 4x20