12/26/25

AM Workout (0530)

Tough CF session to come back to after the holiday... definitely didn't feel 100% after a few beers the last few days and lots of extra food and sugar. Tried not to think about that and just get some intensity ... ended up having a great workout and enjoying this. 

A.

Handstand Walk for Max Distance

:30 on / :30 off for 8 minutes 

-Complete ... this ended up being 25' unbroken each interval 

B.

4 sets:

15 Power Cleans (115/75#)

8 Shuttle Runs (two 25' shuttle runs = 1 rep) 

20 Toes-to-Bar

250m Row

Rest :30 after first set / :60 after second set / :90 after 3rd set

-19:05 total time - 3:00 = 16:05 total working time ... this was fun and a tough workout on the grip and lungs. Very fun and challenging class workout. 

PM Workout (1600)

Had a long day of parenting after the CF class this morning ... despite being tired and mentally exhausted going into this, I felt good once I got lifting. 

A. 

Back Squat

3 sets x 4 reps  (370 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-380# for 3x4 (10# over last week)

B.

Bench Press

3 sets x 5 reps (225 last week)

Choose a weight that is challenging for 3x5.

-225# across 

C.

Strict Press

3 sets x 5 reps (135-155+)

Choose a weight that is challenging for 3x5.

-160# across 

D.

Banded Pull-Throughs 

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-1 Green band for 2x12

E.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-160# for 2x10

F.

Single Leg RDLs

2 sets x 10-15 reps

-70# for 2x10/leg