1/14/26

AM Workout (0530)

Really solid CF conditioning this AM ... felt fit throughout. 

A.

On a 32:00 Clock: 

400m Run (each round) 

27-21-15-9 C2B Pull-ups

at 16:00 

30/22 Cal Echo Bike (each round) 

27-21-15-9 Burpees  

-10:36 ... unbroken C2B pull-ups ... felt really good here.

-12:18 ... rough after the first part ... tons of time on the bike, but good conditioning. 

PM Workout (TBD) 

A.

Back Squat

3 sets x 5 reps @ 75% (345#) 

75% of your one rep max back squat.

B.

Bench Press

3 sets x 2 reps @ 90% (255#) 

90% of your one rep max bench press.

C.

Front Squat

2-3 sets x 8-12 reps

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

D.

RDL's

2 sets x 10-15 reps

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

E.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

F.

DB Goblet Squats 

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

G.

Banded Hamstring Curls

2 sets x 6-10 reps

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

H.

Banded Pull-Throughs 

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.

1/13/26

Active Recovery Day. 

Easy 4 Mile Run 

-Ran 10 minute miles / 40:00 on the dot ... enjoyed getting this in ... took it nice and very easy ... got a 90 minute massage later in the day after this. 

1/12/26

AM Workout (0530) 

A.

Every 2 for 10 (5 sets) of:

Power Snatch 

1.1.1.1 @ 70%+ (165#+) 

. = rest 10 seconds between reps

-165#, 175#, 185#, 195#, 205# ... felt good throughout this, 205# went up very easily without having to get under it much. Fun to feel fast and strong. 

B.

AMRAP 12: 

3 Wall-Walks

9 Toes-to-Bar

12 Alternating DB Snatch (50/35#) 

-7 rds + 10 DB Snatch ... this was fun, felt surprisingly fit throughout and fast on the wall-walks. No where to really slow down here, just went with unbroken sets taking a short rest before each set of WW ... fun training. 

PM Workout (1500)

Had an overall decent session this afternoon... really was feeling out the back/glute and then the benching went well. 

A. 

Back Squat

3 sets x 6 reps @ 70%

70% of your one rep max back squat.

(start of last cycle used 315 / end cycle used 345)

-325# across ... so is supposed to be off of the 1 RM from last week... but I had to cut that out given the back strain on the last day of the training cycle... started the last 4 week cycle at 315, so I tried to aim for right around there and went with 325 ... all the reps felt solid, back was slightly tight afterward, but nothing serious or pain. 

B.

Bench Press - Heavy single / 1 RM then… 

3 sets x 3 reps @ 85% 

85% of you one max rep bench press.

(start of last cycle used 240 / end cycle used at 255)

-Single went 275# ... went 3x3 @ 245# ... which is slightly higher than 85% of 275#, but I didn't have a spotter today and didn't really push the RPE on the single ... last June I benched 300# in training, with my hips coming off the bench/bit of a bounce of the chest and I have been REALLY working on good positions that keep my ass on the bench and not bouncing off my chest at all ... happy with 275# comfortably with my new form / competition counting reps ... looking forward to continuing to improve here. 

C.

Pause Bench Press

2 sets x 6-12 reps

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

-175# for 2x10

D.

Flat Dumbbell Chest Flyes 

2-3 sets x 10-15 reps

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

-2 sets, 2x25# 

E.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x10, BW

F.

Close Grip Bench Press

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-175# for 2x8

G.

Tricep Extensions

2-3 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-50# overhead extensions, 2x15

1/11/26

Really low %s today to wrap up the PL deload week ... was a bit nervous going into the squats and deadlifts ... but everything felt fine ... 7 days since the back tweak... most of the little tension that remains is in my left glute, so took a bit of a time to warm that up and loosen up ... overall happy with how this went, wasn't taxing at all and it was nice to just move and feel things out. 

A,

Back Squat

2 sets x 3 reps @ 65% (295#) 

65% of your one rep max back squat.

-Complete

B.

Bench Press

2 sets x 3 reps @ 65% (185#) 

65% of your one rep max bench press

-Complete

C.

Deadlift

2 sets x 3 reps @ 65% (355#) 

65% of your one rep max deadlift. Same style you will use for the Mock Comp.

-Complete 

D.

Every 3 for 9 (3 sets) of:

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

20 KB Side-Bends (10 each side) with a 53# KB 

-Complete 

1/10/26

 Complete Rest 

1/09/26

Jumped into the CF class this AM ... overall this was super solid conditioning / crossfit ... I was happy with my effort and despite the higher RPE on this workout, I did feel fit and enjoyed getting this in. 

A.

For Max Reps, on a 20:00 Clock:

Min 1 - Row Calories

Min 2 - Burpee Box Jump Overs (facing the box) (24/20”) 

Min 3 - C2B Pull-ups

Min 4 - Wall-Balls (20/14#) 

-Result = 

For each round I got: 

18 Cal Row 

10 Burpee Box Jump Overs (only 9 on set 5 ... ran right up against the clock on the 9th rep). 

15 C2B 

20 Wall-Balls 

This was tough to maintain, but overall I am happy with where I was at and staying very consistent across sets ... maybe could have snuck in a few more C2B each round, but 15 on the minute was tough and generally outside my comfort zone. Really enjoyed getting this in, fun stuff. 

1/08/26

AM Workout (0530)

Jumped into the CF class today, was overall a solid class, fun conditioning piece with the wall-walk / wall-facing HSPU combo. Not too taxing on the body, but lots of upper body muscular endurance work. Great way to start the day. 

A.
Push-Press

10-8-6-6 

-135# x10, 155# x8, 175# x6, 185# x6 ... didn't push the loading here too hard, kept these reps comfortable and focused on speed and form. 

B.

AMRAP 10:

1 Complex, 2 Complex, 3 Complex... (adding 1 rep per round)* 

10 DB Bench Press (2x50/35#)

5 Shuttle Runs (25' down and back = 1 rep) 

*Complex = 1 Wall-Walk + 1 Strict Wall Facing HSPU 

-Finished 5 Complex + 9 Shuttle Runs 

PM Workout (1500)

Easy 4 Mile Run 

-Ran 38:46 for an average of 9:38 ... took this nice and easy ... but I am going to start running a few more times a week between now and my upcoming competition on Feb 13... first event is a 4500m trail run ... running is definitely one of my stronger things in crossfit, so I am very excited for this first event. 

1/07/26

Overall a lower volume / easier day ... got in my de-load bench press and then did some higher intensity crossfit followed by longer aerobic skill work. Put this session together on the spot and overall enjoyed getting it in. Not too taxing. 

A.

Bench Press

3 sets x 3 reps @ 70% (205#) 

70% of your one rep max bench press.

-Complete 

B.

3 Sets, for time: 

7 Overhead Squats (95/65#) 

7 Bar Facing Burpees

5 Power Snatch (95/65#)

5 Bar Facing Bupees

3 Squat Snatch (95/65#)

3 Bar Facing Burpees 

Rest 1:00 

-6:54 - 2:00 rest = 4:54 total work 

Rest about 10 minutes then... 

C.

EMOM 20:

Odd Mins: 25' HSW 

Even Mins: 100' Sand Bag Bear-Hug Carry (100#)

-Complete ... got all these sets unbroken, HSW felt solid. 

1/06/26

Still continuing to work through my back/glute stuff, felt much better today ... this workout was GOOD training and it wast just tough ... really happy to get this in and train and not dwell on Sunday's tweak/injury/whatever you want to call it ... felt generally fit today, super solid the rings, but my cardio was really taxed on the last couple sets ... great workout, happy to get this in.

A.
Every 8 for 32 (4 sets) of: 

600m Run

50 Ft Double KB Front Rack Walking Lunge (2x53/35#) 

30/22 Cal Echo Bike

9/7 Ring Muscle-ups 

-5:29 / 6:03 / 7:03 / 8:00 ... unbroken except for the last set of Ring MU went 7/2 ... run/bike slowed a lot on the 3rd and 4th sets as I was just gassing out... barely finished the last MU as the clock was ending ... but overall this was solid and fun training, happy and grateful to get this in. 

1/05/26

 Complete Rest ... did some stretching/lacrosse ball/lots of back/glute activation/stability stuff ... overall help reduce the pain/glute pain symptoms quite a bit. 

1/04/26

I was tired going into this workout and I was a bit stressed about the weights into today's workout... I went into the local gym in town because I didn't want to do these lifts in my house with the stress of young kids around ... I got through the squats well, I felt surprisingly strong on the sets of 410#. Going above 400# for anything other than singles for me is outside my comfort zone, but these felt good. I was rushed trying to get through everything and had to get home ASAP, so I stupidly rushed through the deadlift warm-up... just didn't do enough reps and took really big jump and it caught up with me as I felt some pain immediately into my first single rep at 500# ... this is usually a weight I can confidently handle (recently a 5 RM) so it is disappointing to get injured here ... looking back on my week, through crossfit I had added in extra cleans (two different days), extra front squats, and a high rep (60 reps at 225#) deadlifts this week... it isn't a wonder why I got hurt while adding in so much extra posterior chain barbell work while also trying to adhere to a tough powerlifting program and this is my toughest PL week with a rest week starting next week... I definitely shouldn't have psuhed myself so much .... I've mad a ton of progress, injury-free, in the last year and I've loved how my training is going, how I feel, perform, look and I have multiple competitions coming up in February ... this is a tough set-back mentally, but I am really hoping this isn't a serious injury. 

A.

Back Squat

4 sets x 3 reps (400 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.

-410# across 

B.

Conventional Deadlift

2 sets x 1 rep (505 for two singles last week)

Up to daily max for two heavy singles.

-D/N complete singles, tweaked my back at the first rep of 500# 

C.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 12-15 reps

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

-3 sets, 1 green band for 3x12

D.

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.

-3x10 with 95#

E.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-Ran out of time, just did 1 big super-set, 45# x 10, 30# x 10, 20# x10 ... nice pump in a short time.