4/4/25

 

A.

Every 2 for 20 (10 sets) of:
3-Pos Clean (high hang, below knee, floor) - build up to a tough complex for the day

B.

Every 2 for 10 (5 sets) of:

Front Squat x 2 reps - build up to a heavy double for the day 

C.

'Strict Cindy' 

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Squats 

4/3/25

Today was an active recovery session ... really enjoyed getting this in ... wasn't too taxing, but it was nice to breath and move. 

A.

3 Sets:

KB Side Bends x 3 reps/arm 

Banded Hip Circle Air Squats x 10 reps 

Plank x :60 

straight into… 

3 Sets:

Wall Sit x :30 

Side Pank x :30/side 

10 Single Leg Hip Lift 20X0 R 

10 Single Leg Hip Lift 20X0 L  

-Complete 

B.

On a 30:00 Running Clock: 

4 RFT:

Ski 250/200m

10 Supine Toes to Bar (3sec lowering)

 Rest until 20:00 then... 

4 RFT:

500/450m Bike Erg

10 Barbell Windshield Wipers (135/95#) 

 Rest until 20:00 then... 

4 RFT:

250/200m Row

20 Alternating Single-Leg V-ups 

-Complete ... each of these took about 7 minutes ... kept this at an easier/comfortable side. 

4/2/25

  Further Complete Rest ... this is the first time I've taken 3 days off in a long time! 

3/31/25 and 4/1/25

 Complete Rest / start of deload week (despite sneaking in an extra bench workout yesterday...) 

3/30/25

AM Workout (0800)

4 Mile Easy Run 

-Ran about 37 minutes ... 9:15ish mile pace ... great run around Annapolis, it was about 60 degrees and a tad humid. Really nice to go running on a warmer morning in only a T-shirt and shorts! It has been a long and cold winter... really happy to get out and run pain free in some good weather. 

PM Workout (1330)

Had a suprisingly solid workout this afternoon... missed a couple reps on bench, but I wasn't too upset about that. I had been working up to 5x8 at 225# and I was supposed to rest this week... but benching has been feeling good, so I went for 5x10 at 225#... got through 3 sets and then missed some reps on the last two sets... overall still got a massive pump out of all of this and generally felt good. 

A.

Bench Press 

5 sets: 10 Reps – @ 75% (225#)
*Rest 2:00-2:30 b/t sets

-10,10,10,9,8 

B.

Reverse Grip Incline DB Bench Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# DB 

C.

Hex Press

3 sets: 8 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# DB 

D.

Strict Dips

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

E.

Banded Flyes

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry band 

F.

DB Skull Crushers 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# DB 

G.

Rope Push-Downs 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-60# 

3/29/25

Got a good squatting session in... cut out a bit of the leg volume today, but got all the squats. Felt decent sqautting today, much better than the DL/Pressing went the last couple workouts. 

A.

Back Squat 

5 sets: 8 Reps – @ 80% of 1RM (345#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Toe-Raised DB RDLs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB 

C.

DB Calf Raises 

3 sets: 20 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x75# DB

D.

Every 2 for 10 (5 sets) of:

'Durante Core' x 12 reps each movement 

-Complete ... haven't done this with the added reps in a while... was tough! 

3/28/25

Jumped into the CF class today and had a great time... this was a tough workout on my lungs, definitely felt the last few intervals. It was nice to just sweat and move and not lift heavy after a couple of really tough/rough lifting sessions this week. 

A.
Every 6:00 for 30:00 (5 sets) of: 

500/400m Row

20 Burpees Over Rower (lateral)

20 KBS (70/53#)

-Fasest/slowest went 3:10 and 3:49 ... overall this was some solid crossfit style interval work ... felt decent throughout, got a lot of intensity out of this. Unbroken on the KBS and kept a fairly consistent pace on the other movements, definitely slowed a bit on my burpees the last two sets. Fun stuff, solid workout. 

3/27/25

Today was a rough workout... definitely didn't feel great ... overall been going through an emotionally exhausting time waiting for my next child to be born and it is weighing on me/our household ... tried to get what intensity I could out of this ... cut out the volume a bit and just tried to get what intensity I could out of this. 

A.

Strict Press 

5 sets: 8 Reps – @ 80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-8,8,7,6,6 ... felt like ass. 

B.

Seated DB Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

C.

Seated Lateral Raises 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10#

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

E.

DB Pull-Overs 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-35#

F. 

5 Sets:

10 EZ Bar Curls 

10 EZ Bar French Press 

Rest :60

-65# 

G.

DB Curls 

DB Skull Crushers 

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

3/26/25

 Complete Rest 

3/25/25

AM Workout (0745)

4 Mile Easy Run 

-38:02 … kept a consistent 9:30/mile pace. I really enjoyed getting this in …. it was about 50 degrees, sunny and no win. Great way to start the day. I always enjoy running around Annapolis. Had a little achilles pain the first ~10 minutes, but once I got warmed up I had zero pain, which was awesome. 

PM Workout (1400)

This afternoon was rough... I felt okay going into this, but after the deadlifts I was THRASHED. After that 5th set I got a decent headache and nausea and basically had to end the workout... cut out a bunch of the volume, scaled down the movements and just called it. This was a huge RPE and messed me up... but overall happy with my effort on the DLs ... definitely some of the heaviest volume I've ever pulled. 

A.

Deadlift 

5 sets: 8 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Strict Pull-ups

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Ring Rows 

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

D.

Straight Arm Lat Pull-Downs

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry bands 

E.

Reverse Barbell Curls 

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

3/24/25

Today was a super solid chest/tricep pump ... got this in at home and got it done in less than an hour, got a great pump and enjoyed getting this in. 

A.

Bench Press 

5 sets: 8 Reps – @ 75-80% of 1RM (225-240#)
*Rest 2:00-2:30 b/t sets

-225# across 

B.

Alternating Incline DB Bench

3 sets: 15 reps (each arm) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

C.

Flat DB Bench

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# 

D.

Incline DB Chest Fly

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# 

E.

DB French Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-60#

F.

Tricep Cable Extensions

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-60# 

3/23/25

Today was an active recovery / cardio day ... workout was a little tougher than I was originally planning to do, but overall got a nice sweat / workout out of this. Looking forward to lifting this week. 

A.

EMOM 30:

Min 1 - 12 GHD Sit-ups

Min 2 - 15 Cal Ski

Min 3 - 15 Cal Assault Bike 

-Complete ... but got these reps for the first 6 sets ... then for the last 4 sets dropped the calories on both movements to 12 ... this was getting tough around the 6th set and just had to pull back on the pace a bit. Still got a great workout, enjoyed getting this in.

B.

10 Minutes lower body mobility

-Complete 

3/22/25

Complete Rest 

3/21/25

Today was a solid lower body / core workout ... kept the volume a bit lower, but was happy to get this in. Squatting took a bit out of me, but overall had a good time doing this. 

A.

Back Squat 

5 sets: 7 Reps – @ 80% of 1RM (345#)
*Rest 2:00-2:30 b/t sets

-Complete, felt solid, much better than last week's sets of 6, which was suprising. 

B.

DB Goblet Squats

4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# DB 

C.

Seated Calf Raises 

4 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x75# DB 

D.

Every 2 for 12 (6 sets) of:

'Durante Core' 

-Complete 

3/20/25

Today was a super solid workout. I had a bit of a rough day at work and got this in after work... really tried to pushing the loading and I was happy with how strong I felt / got a massive pump. 

A.

Strict Press 

5 sets: 7 Reps – @ 75-80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-Complete ... no misses ... big effort here, but I am proud of this. 

B.

DB Strict Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x45# 

C.

Plate Front Raise + Side Raise Eccentric 

4 sets: 10reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

D.

‘Death by Strict Dips’ 

-13 + 7 reps 

E.

5 Sets:
10 Push-ups

10 Strict Pull-ups

*Rest 1:00-1:30 b/t sets

-Complete

F.

5 Sets:

10 Preacher Curls

20 Rope Extensions 

*Rest 1:00-1:30 b/t sets

-90# Preacher Curls and 50# rope extensions... massive pump finisher 

3/19/25

Easy 5 Mile Run

-Ran around the national mall, it was 70 degrees ... probably the nicest day yet this year ... happy to get this in and happy to not have achilles pain ... the program I've been doing is really helping ... didn't time this run, but was probably running around a 9:30 ish pace ... great way to end my work day. 

3/18/25

Today was a super solid workout / pump... I took the day off work to help my wife with parenting / stuff around the house... snuck this in during the early afternoon.  I was still a bit sore in my hamstrings from the squatting on Sunday, but once I got warm and foam rolled my hamstrings a bit I got through the deadlifts. Definitely took a little over 2:30 (closer to 3 / 3:30) on the last couple of sets for the rest interval... it was just heavy and I was sore, but I got all the reps. 

A.

Deadlift

5 sets: 7 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

‘Death by Strict Pull-ups’ (supinated grip) 

-9 + 8 reps 

C.

Pendlay Row

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# 

D.

Narrow Grip Neutral Lat Pull-Down

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-115#

E.

Barbell Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-95# ... this turned into 'cheat curls' but was still a great pump 

F.

DB Hammer Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

G.

3 Sets:

KB Side Bends x 15 reps/side

Abwheel Rollouts x 10 reps 

*Rest 1:00-1:30 b/t sets

-Complete 

3/17/24

AM Workout (0520)

Every 4 for 32 (8 Sets) of:
25 Cal Ski
25 Cal Bike Erg

-Complete ... this was fun/nice cardio ... the original workout called for 30 cals on each, but I did that for the first set and the RPE was a bit higher than I was looking to get into on a Monday morning... but cut it back to 25s for each of the remaining sets and this left me about :45-:60 rest each interval ... nice way to start the week with some light aerobic work. 

PM Workout (1400)

Today was a solid workout ... got a solid chest/tricep pump. 

A.

Bench Press

5 sets: 7 Reps – @ 75 - 80% of 1RM (225-240#)
*Rest 2:00-2:30 b/t sets

-Complete, across at 225# (75%) ... kept the weight a bit lighter this week given I was training alone / didn't have a spotter. Got all these reps comfortably. 

B.

Incline DB Bench Press 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x60# 

C.

DB Bench Press 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x70# ... went 4x8 

D.

DB Fly 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x30# 

E.

Standing DB Tricep French Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

F.

Incline DB Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x30# 

G.

Overhead Rope Extensions 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-30# 

3/16/25

Today was an okay workout ... got all the squats in, but overall I was just tired... I have been super stressed out with work/life/pregnant wife ... it was tough to focus while so tired and generally stressed. Tried to get in what I could. 

A.

Back Squat 

5 sets: 6 Reps – @ 75-80% (330-355#)
*Rest 2:00-2:30 b/t sets

-345# aross 

B.

Front Foot Elevated Split Lunge, Farmer’s Carry 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# DB 

C.

DB Seated Calf Raises 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x75# DB 

E.

Every 2 for 12 (6 sets) of:

'Durante Core' 

-Complete 

03/15/25

Complete Rest ... had to move my workout again ... my son woke up at around 2:30 am and then I was up from 2:30 - 5 ish and I was going to workout at 5 before the day started ... just didn't happen with a toddler that doesn't sleep through the night.