2/11/26

 Easy 3-5 Mile Run 

2/10/26

Today was a decent session overall ... not too taxing as I taper down to compete. 

A.

Back Squat

3 sets x 3 reps @ 70% (315#)

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 70% (210#)

70% of your one rep max bench press.

-Complete 

C.

Deadlift

3 sets x 3 reps @ 70% (375#) 

70% of your one rep max deadlift, in the style you choose. 

-Complete

D.

Pause Overhead Squat (1 second pause in bottom)

3 sets of 6-8 reps @ light weight

-3x8 with 95# 

E. 

For time:

50-40-30-20-10

Cal Ski

Cal Row

-This took about 16 minutes ? I didn't get the exact time, but overall lungs felt solid. 

F.

3 Sets:

Ring See-Saw x 10 reps 

KB Side Bends x 10 reps/side 

Rest as needed

-Complete, 70# KB

2/09/26

AM Workout (0615)

Enjoyed getting this class workout in … simple and low stress … not very taxixng and was overall more restorative in nature. 

A.

On a running clock: 

Every 4 for 12 (3 sets) of:

Min 1 - 15/12 Cal Row

Min 2 - 5 Thrusters (95/65#) + 5 Bar-Facing Burpees

Min 3 - 10 Pull-ups + Max Double-Unders

Min 4 - Rest

at 12:00… 

2 RFT:
15/12 Cal Row

5 Thrusters (95/65#) 

5 Bar-Facing Burpees

10 Pull-ups

50 Double-Unders 

-Result = 4:28 

B.

3 Sets:

12 Strict Dips 

Rest :30

8 Ab-Wheel Rollouts 

Rest :30

12 Heel Elevated Goblet Squats (70#) 

Rest :30 

-Complete 

PM Workout (1600)

30:00 of easy running … probably ran around 3 - 3.5 miles. 

2/08/26

Today was not my best workout ... life is very stressful with the extreme weather / tons of time at home with toddler/infant / having to monitor/reduce calories for the upcoming meet / work/life stress and the upcoming move to Hawaii. Also have a burn on my left bicep that is not healing with how much I move throughout the day... it is painful and annoying. Just a million things to juggle and its hard to focus or get intensity at home when working out ... got in what I could, cut out the accessory volume. 

A.

Bench Press

3 sets x 2 reps (265 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).

-270# for 2,2,1 ... didn't attempt the 6th rep today, had not spotter and just wasn't risking it ... first two sets were okay though. 

B.

Bench Press

3 sets x 5 reps (245 last week)

Choose a weight that is challenging for 3x5.

-250# x 4, 240# for 2x5 ... missed that 5th rep on the first set and had to roll it off me, super lame. 

C.

Barbell Curls

2-3 sets x 6-12 reps

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

-100# for 3x10

D.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x35# DB for 3x10

E.

3 Sets:

Forearm Extensor Curls (35#) x 8 reps 

Bench Dips x 15 reps

Rest as needed 

-Complete 

2/07/26

 Complete Rest 

2/06/26

 I was really sore today... it has been a really solid week of training and my body is feeling it ... probably would have just taken a rest day today if I could have, but my wife and I had some time together and we wanted to workout together ... we put this together on the spot and it was a nice / lower volume aerobic workout that was fun to get in, but not too taxing. 

A.

On a Running Clock: 

For time:

50/40 Cal Echo Bike

100 Ft HSW 

200 Ft Farmer's Carry (2x53/35#) 

40/30 Cal Echo Bike

75 Ft HSW 

150 Ft Farmer's Carry (2x53/35#) 

30/20 Cal Echo Bike

50 Ft HSW 

100 Ft Farmer's Carry (2x53/35#)

20/15 Cal Echo Bike

25 Ft HSW 

50 Ft Farmer's Carry (2x53/35#)  

When the clock reaches 20:00...

For time:

100 Ft HSW 

-16:20 / 1:31 ... fun workout, got all the HSW in unbroken sets of 25' for each interval and the 100' at the end ... kept the pace at about an 80% aerobic effort ... solid HSW work. 

2/05/26

AM Workout (0615)

Overall a decent class this AM … lots of upper body pushing and my body is decently sore, but got in what intensity I could … double-under/bench press combo was much harder than I thought it would be. 

A.

Four Sets of:
8 Strict Press @ 55-65% 

then… 

One set of: 

8-10 Tempo Push-Press @ 31x1 

-Complete, across at 135# (65%) for all sets 

B.

For time:

100 Double-Unders 

21 Bench Press (135/95#)

100 Double-Unders 

Rest 2 minutes then… 

75 Double-Unders

15 Bench Press (185/125#)

75 Double-Unders

Rest 2 minutes then…

50 Double-Unders 

9 Bench Press (225/155#)

50 Double-Unders 

-13:50 … sets of 21 and 15 bench unbroken … had to go 4/2/2/1 on the 225, which was very suprising, but I was just smoked by that point. Additionally, each set of DU on the front I got unbroken or in 2-3 sets … each second set was a bit of a shit show… staying in a consistent groove after the benching volume was tough. Fun workout and a nice pump too. 

PM Workout (1430)

Overall feeling this week’s training… but felt really good squatting once I got warm and enjoyed getting this in. 

A.

Back Squat

3 sets x 4 reps (390 last week) 

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

-400# across (10# over last week)

B.

Good Mornings

2 sets x 10-15 reps

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

-2x10 with 155#

C.

Single Leg RDLs

2 sets x 10-15 reps

-2x10/leg with 53# KB 

D.

Lying Hamstring Curls 

2-3 sets x 6-10 reps

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

-110# for 3x10

E.

Standing Calf Raises 

3-4 sets x 15-20 reps 

-350# for 4x15

F.

Sorenson Hold x :45 

2-3 sets 

-Complete, 2 sets 

G.

Glute Ham Raises

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.

-2x8

2/04/26

AM Workout (0600)

A.

3 Intervals
3:30 Work / 1:00 Rest

INTERVAL 1 (0:00 - 3:30)
25/20 Calorie Row
30 Pull-Ups

Max DBall to Shoulder (150/100)

INTERVAL 2 (4:30 - 8:00)
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)

INTERVAL 3 (9:00 - 12:30)
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)

-Result = 

9, 8, 5 … fell apart there on the last set … but overall not as bad as I thought.

-First interval went at about 2000 cal/hr pace and unbroken pull-ups … took about 1:40 … probably can get more reps here now that I’ve figured out how to be a bit more efficient with the Dball 

-Second interval went at about 1800 cal/hr and 12/8 C2B … felt better on the ball this set 

-Third interval went at about 1600 cal/hr and 5/4/3 bar MU … only had about :40 at the Dball by the time I got here … hoping to pace this better and get some more reps here on gameday 

B.

EMOM 10:

Toes-to-Bar 

-Complete, unbroken sets 

PM Workout (1445)

Had overall a decent workout… upper body is fairly smoked at this point in the week … kept the weights lighter and rest intervals short and got a solid pump. 

A.

Strict Supinated Pull-ups 

3 sets x 8-12 reps

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

-3x10, BW

B.

Lat Pulldowns, Neutral Narrow Grip  

3 sets x 10-15 reps

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

-3x10, 165#

C.

Cable Row

2-3 sets x 10-15 reps

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

-3x10, 185#, 200#, 200# 

D.

DB Side Raises

2-3 sets x 10-15 reps

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

-3x10 with 2x20# DB

E.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x10 with 2x20# DB 

F.

EZ Barbell Curls (110# for 3x10,10x8 last week) 

2 sets x 6-12 reps

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

-90# EZ bar for 3x10

G.

Dumbbell Cable Curls 

2-3 sets x 8-12 reps

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

-3x10 with 50#