4/10/26

AM Workout (0615)

Solid class workout this AM ... great lower body crossfit workout. 

A.

4 Sets:

3 Back Squat @ 75-85% (335-375#)

straight into…

Tall Box Jump to 20" x 2 reps (step down)

Rest 2-3 minutes 

-Complete, across at 365# 

B.

For time:

3 Squat Cleans (255#) 

18 Cal Echo Bike

5 Squat Cleans (225#)

16 Cal Echo Bike

7 Squat Cleans (185#)

14 Cal Echo Bike

9 Squat Cleans (135#)

12 Cal Echo Bike

-8:10 ... all singles on the cleans ... haven't been cleaning heavy lately, but everything felt pretty decent ... tough workout on the legs, especially that set of 225# after going out a bit hot on the first set of bike cals ... fun stuff. 

PM Workout (1430)

Had an overall decent afternoon workout … kept the volume/intensity lower on the lifting and tried to push the conditioning work. 

A.

3x10 Pause Overhead Squat - pause @ bottom (2 sec) 

3x4 DB Vertical Jump

Rest :60

-45#, 65#, 75# on the OHS … 2x20# on the jumps … kept this very light

B.

4x3 Each Speed Reverse Lunge

Rest :60

-Complete … never trained these, but this was fun and a good warm-up for the lunges 

C.

3 Sets:

KB Mixed Rack Walking Lunges (one front rack, one overhead )– 20 total steps, switch arms at 10 steps 

-2x35#, 2x44#, 2x53# … fun/different … haven’t done these in a long time. 

D.

10 RFT:

15/12 Cal Ski

15 GHD Sit-ups 

-Finihsed this right around 19 minutes … quite of a burner on the core … trying to sneak in some GHD volume before QF

E.

Super-Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

Hamstring Curls

Leg Extensions

-Complete, across at 145# on both movements… very tough on the legs 

F.

3 Sets:
1:00 - Bent-Knee Calf Iso Hold - R 

1:00 - Bent-Knee Calf Iso Hold - L

-Complete