7/27/25

 Complete Rest / travel to Europe. 

7/26/25

Today was a planned rest day, but I was grateful to go workout with my wife ... brought both kids to the gym and it wasn't complete chaos, which was nice ... today was an easier partner and closer to an active recovery session than my typical training sessions ... nice to get in and sweat/move with a lower stress session. 

A.

7 RFT, with a partner, 1 partner working at a time: 

15 Deadlifts (225/155#)

5 Wall-Walks

15 Box Jumps (24/20")

30 Abmat Sit-ups

-17:54 ... pretty much went 1:1 on the reps and moved through this very consistently. 

7/25/25

AM Workout (0615)

Jumped into the CF class ... been a long week, but just moved through this as best I could. Got a decent workout out of this. 

A.

Every 2 for 16 (8 sets) of:

Split Jerk w/ 1 second pause in receiving position 

6 sets of 2 reps 

2 sets of 1 rep

-Complete ... there were some %s here, but frankly I'm, very beat up from this week of workouts and did not feel great on these ... kept the weights light and focused on speed/position ... hitting 185# for all the doubles and 235# for the singles. 

B.

Every 2 for 6 (3 sets) of:

8-10 Push-Press @ 50-65% of 1 RM Jerk 

-Complete, 3x10 with 165# 

C.

3 Sets of:

AMRAP 1 Min:

15/12 Assault Bike Cals

Max Reps Strict HSPU 

Rest 4 minutes 

-12,10,9 ... tough given the short clock ... was getting 15 cals in about 18 seconds every time and then got in a ME set of SHSPU ... tough on the shoulders after this week of workouts and parts A and B. 

PM Workout (1400)

Had a very solid arm workout this afternoon... really big bi/tri pump ... nice way to end the week, but definitely feeling banged up! Looking forward to some rest this weekend. 

A.

EZ Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-70#

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x30#

C.

Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DB 

D.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x30# 

E.

Close Grip Bench Press 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185# for 10,8,6  .. rough. 

F.

DB Skull Crushers

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35#

G.

Laying Overhead Extensions (cambered bar) 

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

H.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-42.5#

7/24/25

AM Workout (0615)

Some lighter cleans today and a very tough aerobic crossfit conditioning workout... fun stuff, overall really enjoyed getting this in. 

A.

Every 2 for 10 (5 sets) of:

Hang Clean + Low Hang Clean + Clean 

-185#, 185#, 205#, 205#, 225# ... there were some %s here between 60-75%, which I did 

straight into...

Every 2 for 6 (3 sets) of:

4 Clean Grip Deadlifts @ 75% of 1 RM Clean 

-Complete, 225# 

C.

3 RFT:

30 Pull-ups

15 Bar Facing Burpees

15 Ground-to-Overhead (95/65#)

15 Bar Facing Burpees

400m Run 

-Complete ... didn't get the exact time, but it was around 25 minutes ... time cap was 23 and I had exited the door for the last 400 around 22:40 ish ? ... regardless of not getting the time, I got a ton of intensity out of this and really enjoyed pushing myself through this ... got two sets of the PU unbroken, last went 20/10 ... burpees and run were a slog and the G2O (power snatched all reps) were tougher than I thought ... but overall just some solid crossfit conditioning. 

PM Workout (1530)

Had a decent workout this afternoon ... got a nice chest/calf pump ... overall not too taxing, but still fun to get in. 

A.

Flat Bench Fly 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x25# for 4x10

B.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# 3x10

C.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-180#  3x10

D.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 

-85# for 5 sets, 90# for 2 sets, 7x12

E.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 150#

F.

Standing Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-Started at 210 and eventually went up to 270#, 7x12 ... this was a great calf pump 

7/23/25

AM Workout (0625)

5 Mile Easy Run 

-Complete ... ran a similar route as last week, but ran slightly slower, about 2 minutes overall ... averaged around a 9:30 pace ... legs a little tired from the last few days of workouts, just went off of feel and took it nice and easy. 

PM Workout (1530)

Had a super solid shoulder / biceps session this afternoon... felt decently strong and got a super solid pump. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-50s,60s,70,70 ... first two sets x10, second two sets at 8s 

B.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x20# 

C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# 

D.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

-2x15# 

E.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-60# 

F.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

G.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# 

H.

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 

-50# for 7x12 ... should have gone heavier! 

7/22/25

AM Workout (0615)

Jumped into the CF class today… legs/quads were already a little beat up from yesterday’s snatch and clean and jerk… but once I got warm I felt solid throughout this workout … sqautting felt decent and metcon felt really good.

A.

Every 3 for 15 (5 sets) of:

Back Squat x 3 reps @ 75-80% 

-Went 315#, 315#, 335#, 335#, 365# 

B.

AMRAP 12:

9 Box Jumps, step down (24/20”) 

12 Toes-to-Bar

15 Wall-Balls (20/14#)

-7 Rds + 3 Box Jumps … went unbroken on all movements, felt consistent here and got a lot of good intensity out of this. 

PM Workout (1500)

Had an overall decent lower body workout this afternoon... still cut the overall volume down, but got a lot of good reps / pump out of this.

A.

DB Lunges 

4 Sets: 10-12 reps

Rest 1-2 minutes

-4x10 with 2x35# 

B.

Leg Press 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-270#, 3x10

D.

Leg Extensions

7 Sets: 15-20 reps 

Rest :45 

-160# for 7x15

E.

Hack Squats

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180#

F.

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes

-125#

G.

Every 4 for 12 (3 sets) of:

GHD Sit-ups 

4 x 15-20

Med Ball Twist (25#)

4 x 15-20

V-ups

4 x 15-20

-Complete ... 15 across on all movements ... was tough.