7/18/25

 AM Workout (0545)

Got in the clean and jerks before class and then hit the CF class (B+C) ... enjoyed getting this in, felt fit throughout. 

A.

EMOM 15: Clean and Jerk - 15 reps above 60%

-185# for 3 reps, 205# for 3 reps, 225# for 3 reps, 245#, 265#, 275# ... overall felt decent here, nice to move through up to 275# feeling very smooth and with lots of good reps. 

B.

Every 2 for 6 (3 sets) of: 

3 complexes of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 60-70%

Every 2 for 6 (3 sets) of: 

2 complexes of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 70-80%

Every 2 for 6 (3 sets) of: 

1 complex of 1 Halting Snatch Deadlifts Above Knee + 1 Low Hang Snatch @ 80-85% 

-Went 155# for the triples, 175# for the doubles, 185#, 205#, 205# for the singles ... felt speedy and solid here. 

C.

3 RFT:

25 Toes-to-Bar

15 Bar-Facing Burpees

5 Front Squats (225/155#)

-9:08 ... felt pretty consistent and fit here ... moved through this overall well, with the burpees really being the slowest point ... 2nd and 3rd sets of toes-to-bar went 10/7/4/4 and 10/5/5/5 ... which was good and consistent with very short breaks ... fun workout, overall a solid training session. 

PM Workout (1530)

Had a decent bodybuilding session this afternoon... this is probably the most different workout from previous bodybuilding I've done ... the chest work was very much pec isolation and I rarely train calves... overall fun and nice to learn/try new things ... wasnt too taxing overall, enjoyed getting this in. 

A.

Machine Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-Up to 110# ish? Need to write this down next time 

B.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# DB 

C.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-Up to 110# ish? Need to write this down next time 

D.

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

-25# cables ... started off with 12s and was down to 8s near the last few sets 

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-140# (on hack squat machine) - will use a standing calf raise machine next time, didn't have access to one today 

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-135# 

G.

Seated Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-70# ... used a hammer strength calf raise ... didn't really like this movement, need to figure out how to work this machine or use a different seated calf raise. 

7/17/25

5 Mile Active Recovery Run 

-Complete, 5 mile run, total time of 46:02 … average pace of 9:11 .. splits went 9:03 / 8:47 / 8:53 / 9:22 / 9:51 (hill in the last mile) … but overall I felt much better than the last run I got in recently and it was nice to get some miles in below 9:00 pace … I really enjoyed getting this in on the National Mall before work… it was and humid, even early stepping out for this around 0645. Fun stuff, enjoyed getting this in and letting my body rest a bit for tomorrow’s workouts. 

7/16/25

AM Workout (0615)

Jumped in the class this AM … overall was a super solid workout and I enjoyed getting this in. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk x 2 reps for 4 sets* @ 60-68%

Split Jerk x 1 rep for 2 sets* @ 75-83% 

*Hold for 2 seconds in receiving position on all reps

-Result = 205# x 2 sets, 225# x 2 sets, singles at 245#, 255# 

B.

Every 2 for 6 (3 sets) of:

8-10 Push-Press @ 55% (165#)

-Complete, 3x10

C.

AMRAP 20:

200m Run

200 Ft Farmer’s Carry (2x70/53# KB)

250m Ski

100 Ft Bear Crawl (flat back) 

100 Ft Overhead Walking Lunge (45/35# plate)

-3 Rds + 100 Ft Bear Crawl … nice longer cardio piece … overall felt decent on this, OWL were by far the toughest part given the leg day yesterday and my triceps are still pretty smoked from Monday’s bodybuilding. 

PM Workout (1530)

Got in the body building work this afternoon... shoulders and biceps... overall was a very good bicep pump, maybe shoulder have pushed the loading on the shoulders more.... but overall fun/different and I enjoyed getting this in. I look forward to doing this training session again and pushing the weights a bit. 

A.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x15# DB, 4x10

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-50s,55s,60s,65s for 4x10

C.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x10# for 3x10#

D.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-7x12 with 2x10# 

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-40# , 7x12

F.

Standing EZ Bar Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x8 with 75# 

G.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10 with 80#

H.

Rope Hammer Curls

7 Sets: 8-12 reps 

Rest :45 

-35# or 4 sets of 12 and then 42.5# for 3 sets of 12 

7/14/25

 AM Workout (0615)

Jumped into the CF class… was a bit stiff in my lower back/legs this AM, but I did a little extra mobility / lacrosse ball work and I actually felt really good once I got warmed up. Lighter lifts and some fun/hard conditioning today. 

A.

Every 2 for 12 (6 sets) of:

Clean + Hang Clean 

-There were some percentages here, between 60-75% … just went 185# for 2 sets, 205# for 2 sets, 225# for 2 sets … which was approximately the intended %s. 

B.

Every 2 for 6 (3 sets) of:

Clean Grip Deadlift @ 75%

-Complete, across at 225#

C.

2 Sets of: 

On a 5 Minute clock: 

15-12-9

Assault Bike Cals

Burpees over bar (lateral)

AMRAP Wall-Balls in Remaining Time 

Rest 1:00 Between Sets

-Result =

19 Wall-Balls

0 Wall-Balls (5 of 9 burpees) … tough, burpees are one of the hardest things for me coming back to CF… definitely feel slow and heavy, but tried to move through this as well as I could. Lots of good intensity here.

PM Workout (1500)

Got in another body building session this afternoon... legs + abs... overall cut the leg volume down as it was a lot of movements I don't regularly train and I didn't want to be grossly snore... but I probably will have DOMs from this. 

A.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-100, 115, 130,145# for 4x12

B.

Hack Squats

3 Sets: 8-10 reps 

Rest 1-2 minutes

-90, 180, 270# for 3x10

C.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-180# across for 7x12

D.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-120, 135#, 135# 3x10

E.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes

-100 for 3x10

F.

Every 3 for 9 (3 sets) of: 

Tuck-ups x 15 

Med Ball Twist (25#) x 15

V-ups x 15

-Complete