3/20/26

AM Workout (0615)

A.

6 Sets:

2 Deadlift (double overhand) @ RPE 7+ 

straight into… 

2 Broad Jumps for Distance

Rest 2 minutes 

B.

3 Sets for times:

5 Bar Facing Burpees

10 Clean and Jerks (135/95#)

5 Bar Facing Burpees

Rest 2 minutes between sets 

C.

Work up to a heavy single C+J 

PM Workout (TBD)

A.

Neutral Grip Chin Up 

4x6 

B.

T-Bar Rows

3x10

C.

V-Bar Lat Pull-Downs

3x10

D.

Supinated Grip Lat Pull-Downs
3x10

E.

Seated Hammer Strength Row

3x10 

F.

EZ Bar Curls

3x12

G.

Incline DB Curls 

3x12

Reverse EZ Bar Spider Curls

3x12 

H.

Alt DB Hammer Curls

3x10 (each arm)

Superman Cable Curls

3x15 

I.

3 Sets, minimal rest:
Weighted plank x 1 min

Russian Twists 3x20/side

Strict Toes-to-Bar x 5-10 

3/19/26

Complete Rest  

3/18/26

AM Workout (0615) 

Today was overall a good workout, very productive rope climb training, which was nice. On a negative note, I fell off the top of a 30" box jump over and tweaked my wrist badly today... I didn't really notice it at first, but within a few hours there was bruising and quite a bit of swelling... hoping this clears up quickly and I can continue to train up to and through quarter finals... anyway 

A.

9-6-3-6-9 

Power Snatch (155/105#)

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

-6:02 ... aside from falling over and getting slightly hurt during the last set of box jump overs, this was a solid workout ... all fast singles on the snatches and I was surprised how decent the 30" box jump overs felt. 

B.

EMOM 9 (3 sets) of:

Min 1 - 12 Defecit Chest to Floor Push-ups (2-4”)

Min 2 - 2-3 Rope Climbs (15') 

Min 3 - 6 Abwheel Rollouts

-Complete 

C.

About 20 minutes of rope climb practice

-Really improved my technique here, great use of my time, probably got in about another 20 reps here. 

PM Workout (1500)

Given that my wrist by this point was swelling up and in a ton of pain, had to modify what I had planned quite a bit... got in what I could and modified the movements of my shoulder workout to accommodate the wrist... light weights and short rest intervals throughout for a solid pump. 

A.

Behind-the-Neck Snatch Grip Strict Press

4x8

-Complete, 95# 

B.

5 Rounds for time:
20 Cal Ski
20 GHD Sit Up

-Complete ... didn't get the exact time, but took about 11 minutes 

C.

Neutral Grip Seated DB Press 

3x12

Flat Bench W Y Press 

3x10

-2x35# for the press, 2x5# plates for the WY

C.

DB upright Row

3x10

DB Lateral Raise

3x10 

-2x20# across 

D.

Incline Rear Delt Raise 

3x10

Cable Lateral Raise 

3x10 

-2x20# for the rear delt raise and 5# for the cable side raises 

3/17/26

AM Workout (0615)

A.

Front Squat

Set 1 - 4 reps @ 60% (205#)

Set 2 - 4 reps @ 60-65% (225#)

Set 3 - 3 reps @ 65-70% (245#)

Set 4 - 3 reps @ 65-75% (275#)

Set 5 - 2 reps @ 75%+ (265#)+

Set 6 - 2 reps @ 75%+ (265#)+

Rest 2 minutes 

-Complete ... doubles went 295# and 315#

B.

AMRAP 20: 

250m Row

200 Ft KB Farmer’s Carry (2x53/35#)

250m Row

100 Ft Double KB FR Walking Lunge (2x53/35#)

250m Row

50 ft DB Bear Crawl (2x25/15# DB)

3 Rds + 200 ft Farmer's Carry ... this was a really nice workout after the Open ... this was a zero stress aerobic flow and I enjoyed getting it in. It was nice to move and sweat with zero attachment to the outcome of a workout. 

PM Workout (1500)

Didn't feel very good this afternoon... bit of a tough day at work ... scaled the weights/volume back and just got it what I could. 

A.

3 Sets:

Leg Press x 12  (410#) 

Seated Calf Raise x 12 (110#)

Rest :90

-Complete

B.

3 Sets:

Leg Extensions x 10 (200#)

Standing Calf Raises x 15 (350#) 

Rest :90

C.

3 Sets:

Leg Curls x 10 (200#)

Leg Press Calf Raises x 15 (410#) 

Rest :90

-Complete

D.

3 Sets: 

GHR x 6 reps

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete

3/16/26

AM Workout (0615)

Today was a solid class workout ... enjoyed getting this in... triceps definitely felt the 26.3 effort yesterday, but the strict press felt solid .. HSW didn't feel super great, but got in what I could. 

A.

Strict Press 

5x6 @ 65%+ (135#)+ 

Rest 2 minutes 

then…

1 set of: 6-8 Tempo Push-Press @ 31x1 (same weight as last set of strict press) 

-145# across for all sets, 6 reps on the tempo PP 

B.

3 Sets of: 

AMRAP 3:
50 Double-Unders

10 Bar Muscle-ups 

Max Distance HSW 

Rest :60 

-75' / 50' / 50' 

PM Workout (1100)

Had to get this in earlier than usual ... definitely was not as recovered as I typically am before another workout... but overall felt good on this, got in lots of lighter reps, kept all the rest intervals at :60-:90, with most closer to :60. Nice pump in the chest/tris. 

A.

Pause Overhead Squat (no WL shoes - 2 second pause in bottom)

4 sets of 8 

Rest as needed

-2 sets with 45#, 2 sets with 65# ... very light here, more of a mobility drill than anything, but filmed myself and I am really trying to get deep and build out some mobility in this position. 

B.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

165#, 185#, 210# 

-5 reps @ 210# 

C.

Pause Bench Press (1 second pause on chest)

3 sets of 10 

-135# across

D.

DB Bench Press 

3 sets of 10-12

-3x10 with 2x60# 

E.

Bench Dips

3 sets of 10-12

-3x12, BW

F.

JM Press

3 sets of 10-12

-3x10 with 75# 

G.

Double D Tricep Rope Push-Downs

3 sets of 12 

-45#

H.

Every 2 for 8 (4 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold) 

-Complete