4/10/26

AM Workout (TBD)

A.

4 Sets:

Back Squat @ 75-80% (335-355#)

straight into…

Box Jump x 2 reps (step down)

Rest 2-3 minutes 

B.

For time:

TBD Squat Clean / DB Workout? 

PM Workout (TBD)

A.

4x10 Pause Overhead Squat - pause @ bottom (2 sec) 

4x4 DB Vertical Jump

Rest :90

B.

4x3 Each Speed Reverse Lunge

4x2 Each Cycle Jumps

Rest :90

C.

10 RFT:

15/12 Cal Ski

15 GHD Sit-ups 

D.

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

Complete all exercises then rest for 2 min.

Leg Press

Hamstring Curls

Leg Extensions

Walking Lunges – 20 total steps holding DBs

Standing Calf Raises

4/09/26

AM Workout (0615)

A.

For Time:

100/80 Cal Row

1000m Run

100/80 Cal Ski

1000m Run

100/80 Cal Bike Erg

-23:47 ... really fun aerobic piece, tried to push the pace and enjoyed getting this in. 

B.

Weighted Plank – 3x1min (45# plate)

Russian Twist – 3x20 each (30# ball) 

Strict Toes to Bar – 3x10

-Complete ... toes-to-bar went 8,7,7 ... rough. 

PM Workout (TBD)

A.

3x15-20 CG Bench Press Leave

2 in the tank on sets 1&2 and to

complete failure on set 3.

3x10 3 way raise

Rest 2 minutes

-145# x15, 165# x 15, 165# x 20 ... huge pump ... 3 way raise with 2x5# plate

B.

3x15 Strict Pull-ups

3x15 Each SA DB OH

Press – AHAP

Rest 2 minutes

-Complete ... 50# for 3x12 on the presses for the first set... had to go down to 40# for the last two sets 

C.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Decline Bench

Lat Pull Down Behind Neck

-120# presses ... 70-80# on the lat pull-downs 

D.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Shoulder Press

Hammer Strength Row

-60# press and 160# rows 

E.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

BB Skull Crushers

BB Curls

-60# across 

F.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

ALT DB Hammer Curls

DB Skull Crushers

-2x35# DB across 

4/08/26

AM Workout (0615)

Solid class workout today, enjoyed getting this in. 

A.

4 Sets:
3 Deadlift @ 75% (405#)+ 

straight into…

Broad Jump + Vertical Jump

Rest 2-3 minutes 

-405#, 425#, 445#, 455# ... this is the heaviest pulling I've done since the powerlifting meet in Feb ... felt easy and I am looking forward to getting back into some heavier weights. 

B.

AMRAP 6:

4 Ring Muscle-ups

8 Alternating DB Snatch (50/35#)

6 Box Jump Overs (30/24” - step down) 

Rest :60 then…

AMRAP 6: 

3 Box Jump Overs (30/24” - step down)

4 Alternating DB Snatches (50/35#)

2 Ring Muscle-ups

-Complete ... I didn't record my rounds, but I felt fit and really cruised through this at a consistent pace that I was able to push ... unbroken sets throughout. Really fun workout. 

PM Workout (1500)

Had a decent afternoon workout ... bike intervals were tough. The program I am doing called for a lot of super-sets... in the gym I'm at it is basically impossible to do super-sets given the amount of people / people just sitting in machines between their sets... modified it as I could with the situation and still got in a decent session overall. 

A.

1 ¼ Front Squat

4x6 

Rest 3 minutes

-185#, 205#, 215#, 225# 

B.

3x6 each leg - Reverse Lunge

3x12 Romanian Deadlift

Rest 2 minutes

-135# back rack lunges; DB RDLS with 2x50# 

C.

3x8-12 close to failure.

Hamstring Curls

Leg Extensions

Rest 2 minutes

-205# for both exercises 

D.

3x8-12 close to failure.

Hip Abductors and Adductors

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-Complete, 220# for the hip movements 

E.

Every 2 for 20 (10 sets ) of: 
20/15 Calorie Echo Bike

-Complete ... got the first 5 intervals around :31 - :33 ... maintaining about a 95 RPM ... gassed out on the second half of this and was around 85-90 RPM and around :35-:49 ... overall happy with my effort here... tough intervals. 

4/07/26

AM Workout (0615)

Had an overall very solid workout this AM ... the time off was nice and my wrist/ankle that I have been rehabbing both felt much better today. Zero wrist pain on the lifting, which is huge! Slightly achilles pain as I warmed up, but once I got into the shuttle runs I didn't have any pain. 

A.

For total reps:

Max Strict Press at 70% 1 of 1 RM (145#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 60% 1 of 1 RM (125#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 50% 1 of 1 RM (105#) 

straight into… 

Max Push-Press (at same weight)

-Complete ... I really don't remember my exact reps ... I think for the strict press I went 12 at 145#, 14 at 125# and then 16 at 105# ? But I don't remember the exact push-press... this was really challenging and a nice upper body pump. 

B.

10 RFT:

15 Wall-Balls (20/14#)

9 Toes-to-Bar

300 Foot Shuttle Run (25’ increments) 

-Finished around 18 minutes ... don't remember the exact time, but all sets unbroken on the WB and T2B ... shuttle runs at a consistent shuffle. 

PM workout (1500)

Had an overall decent afternoon workout... general upper body pump, was fun to get in. I am experimenting with a new bodybuilding program that incorporates some post-lifting cardio... interested to see how it goes as I typically very rarely ever do conditioning in the afternoons. 

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps 

Rest 2-3 minutes

-135#, 155#, 165#, 165# 

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press 

Rest 2 minutes

-BW pull-ups, 75# presses 

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 DB Row

Rest :90

-70# DB across 

D.

3 Super-sets:

8-12 Machine Bench Press

8-12 Lat Pull-Down

Rest :90

-140# on the bench press, 145# on LP

E.

3 Super-sets:

8-12 Machine Shoulder Press

8-12 Hammer Strength Row Machine

Rest :90 

-80# on the shoulder press, 120# on the row machine 

F.

10 Sets
20/16 Cal Row
*Rest 1:00 between sets

-Complete ... was hitting around :40-:45 each interval