2/27/26

AM Workout (0615)

26.1

For time:

20 wall-ball shots (20/14#)

18 box jump-overs (24/20”) 

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

PM Workout (TBD)

A.

Push-Press - 4 second eccentric 

3x8 (at about 80-90% of 1 RM strict press) 

Band Pull Aparts 

3x12 

Rest 2 minutes 

B.

Neutral Grip Seated DB Press 1 and 1/4 - 4 count lower, 2 count pause 

3x8 

Falt Bench W Y Press 

3x10 

C.

Bulgarian Deadlift 

3x12 (6 each leg) 

Rolling Hamstring Curl

3x10 

Rest 2 minutes 

D.

Goblet Side Lunge 

3x12 (6 each leg) 

Standing Calf Raise 

3 x 6 reps with 2 count pause in stretched position + 10 normal reps 

E.

GHR 

3x6 (try for 6 second eccentric) 

Standing Calf Raise 

3 x 6 reps with 2 count pause in stretched position + 10 normal reps 

F.

3 Sets:

Reverse Crunch x 15

Side Plank x :30 (each side)

GHD Sit-up x 15 

2/26/26

AM Workout (0615)

Overall a solid class this AM … some light snatches and then some aerobic work … the gym programmed a lighter session in preparation for the first Open workout tomorrow. 

A.

Every :90 for 8 sets 

Sets 1 - 4: 2 Snatches @ 55-65%

Sets 5-8: 1 Snatch @ 65-75% 

-Doubles went 135# across

-Singles went 155#, 155#, 175#, 185# 

B.

3 Sets:

On an 8:00 clock: 

AMRAP 3:

500m Row 

Max Cal Echo Bike in remaining time 

Rest :60 

AMRAP 3:

30/20 Cal Echo Bike 

Max Cal Row in remaining time 

Rest :60 

-Result =

25 cal / 510m 

20 cal / 470m

17 cal / 440m 

PM Workout (1630)

Easy 4 Mile Aerobic run 

-Didn’t time this, just went easy and enjoyed myself … probably ran somewhere between 9 and 10 minute miles. 

2/25/26

AM Workout (0615)

Overall happy about how this AM went … it was a decent class session, but I was fairly protective of my bicep … really stoked to do a pull-up and generally move (ring row, rowing, DB clea and jerk) without pain … toward the end of part B I had a little pain/tightness in my bicep when picking up the DB for the lunges… but it was very minor. Grateful this is heading in the right direction, I just want to be smart about not reinjuring or otherwise hindering my recovery. 

A.

EMOM 20 (4 sets) of:
Min 1 - 5 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Nose-to-Wall Handstand 

Min 5 - Rest 

-Complete … scaled back the total reps on the pull-ups, but I was happy here to do multiple pull-ups with zero pain on my bicep. 

B.

On a running clock:

EMOM 12 (3 sets of):

Min 1 - 15/12 Cal Row

Min 2 - 12 DB Hang Clean and Jerk (50/35#)

Min 3 - 5 Shuttle Runs (50’) 

Min 4 - 50’ DB FR Walking Lunge (2x50/35#)

straight into… 

For time:

15/12 Cal Row

12 DB Hang Clean and Jerk (50/35#)

5 Shuttle Runs (50’)

50’ DB FR Walking Lunge (2x50/35#)

-2:42 

PM Workout (1500)

Today I cut out two movements that aggrvated my bicep… one was tempo neutral grip pull-ups and the other was incline DB curls. Other than that, I was able to do my full back/biceps workout, ableit I kept the weights very light and a lot of the sets I rested closer to :45-:60, not :90. It was good to just move through this and get some blood in my arms and feel out my bicep. 

A.

Double DB Bent Over Row 

3x10

Rest :90

-2x50#

B.

Wide Grip Lat Pull-Down

3x10

Rest :90

-120#

C.

Seated Hammer Strength Row (wide, pronated)

3x10

Rest :90

-180# (90# each arm)

D.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

Rope Pull-Downs x 10 

-120# Lat PD, 40# rope PD

E.

EZ Bar Curls

3x12

Rest :90

-50#

F.

Reverse EZ Bar Spider Curls 3x12 

-30#

G.

3 Super-Sets: 

Alt DB Hammer Curls x 10

Superman Cable Curls x15 

Rest :90 

-25# HC and 15# for the cable curls

H. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10 

-Complete, 25# ball 

2/24/26

AM Workout (0615)

Was a bit nervous given this was my first crossfit session after the bicep strain... didn't push anything and slightly modified the workout, but got a solid session out of this. 

A.

Back Squat

3 sets of 10 @ ~60-65% 

Rest 2-3 minutes between sets 

-Complete, across at 275# 

B.

AMRAP 12:
15 Wall-Balls (20/14#)

10 GHD Sit-ups

5 Burpees 

-8 Rds + 5 Wall-Balls ... very consistent here ... unbroken rounds and felt good aerobically. 

PM Workout (1500)

Decent afternoon bodybuilding session... light weights and lots of reps, was fun and a decent pump. 

A.

3 Sets:

Leg Press x 12 

Leg Press Calf Raise x 20

Rest :90 

-Complete, across at 360# 

B.

3 Sets:

Close Stance Smith Machine Squats x 12 

Seated Calf Raises x12 

Rest :90

-Complete, 90# for both movements 

C.

Front Rack Step-ups x 12 (6 each leg)

Leg Extensions x 10 

Standing Calf Raises x 12 

Rest :90 

-2x53# KB to a 20" box for the step-ups, 190# for the extensions, 350# for standing calf raises 

D.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete, 25# Medball on the tosses