4/28/25

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

B.

Bench Press

4 sets x 8 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

E.

Barbell Skull Crushers

3 sets x 12-15 reps

F.

Dumbbell Side Raises

3 sets x 12-15 reps

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

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

4/27/25

Complete Rest 

4/26/25

Today was not the best workout... between the high volume crossfit and planting/gardening for about 4 hours yesterday, I was pretty tired/fatigued this AM. Coupled with my toddler waking up close to 5 am (when I woke up train) this morning was just not a great workout / start to the day. Got in the lifting numbers for today's pressing, but cut down all the volume and loading of the accessory work ... still got a surprisingly decent pump despite going super light / low rest. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Rows @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 3 reps 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-260# across (5# over last week)

C.

Bench Dips (bodyweight)

3 sets x 15 Reps 

DB Rows

3 sets x 15 reps 

-Complete, 2x50# DB 

E.

Bicep EZ Bar 21s 

3 sets x 21 reps.

-45# bar ... went very light here. 

F.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB (same as last week)

G.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-2x15#

H. 

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

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

-2x15# 

 

4/25/25

Got in a CF class this AM ... really solid conditioning. 

A.

Every 7:00 for 35:00 (5 sets) of:

25/20 Cal Echo Bike

12 Bar Muscle-ups

5 Wall-Walks 

-Result = 

3:30 

3:52

3:59

4:20 

4:49 

This was overall fun, tried to keep the bike above 500 watts, but this fell off the last couple sets … bar MU went 6/6 for the first 3 sets and then 3 sets on the last two… wall-walks were a generally painful but consistent pace. This was super solid crossfit style cardio, nice way to star the day. 

4/24/25

Today was a really solid workout, one of the best I've had in a while! I felt strong and got a huge pump. I was a bit nervous in my hamstrings/adductors from the squatting on Tuesday, but once I got warmed up and through the 4x4 on the deadlifts I felt strong and solid. 

A.

Deadlifts 

4x4 @ 395

1x2 @ 450

1x2 @ 505

1x8+ @ 395

-Complete, 13 reps at 395# 

B.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x8 with 20# 

C.

Supinated Pull-ups 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x12, BW 

D.

Narrow Nuetral Grip Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x12 with 135# 

E.

Dumbbell Pull-Overs

3 sets x 12-15 reps

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-75# for 3x15 ... this is definitely way more weight than I've ever done, felt strong 

-2x35# for 3x15 on the curls 

F.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.

KB Side Bends 

3 Sets x 15 reps/side 

-Complete, 70# KB 

G.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

Abwheel Roll-outs 

3 Sets x 10 reps 

-Complete

4/23/25

Today was a solid workout, felt strong throughout and got a solid upper body pump from this. It was nice to move some heavier weights today (alternating DB press, shoulder press). 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete 

B.

Bench Press

5 sets x 5 reps (235 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-245# across (10# over last week) 

C.

Strict Press

3 sets x 5 reps (150 last week) 

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-155# (5# over last week) 

D.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps (60s for 3x15 last week)

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-75#s for 3x12

E.

Dumbbell Strict Press 

3 sets x 12-15 reps (35s for 15 last week) 

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 

-50#s for 3x12 

F.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 per arm.

-35# or 3x12

G. 

Tricep Extensions

3 sets x 12-15 reps

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

-80#, rope extensions for 3x15 

4/22/25

AM Workout (0530)

Got in the CF class today as it had squatting in it and I like to sneak that in when I can ... overall enjoyed getting this in, very simple workout, but got lots of intensity and part B was tough. 

A.
Every 3 for 30 (10 sets) of:

Odd Sets - Back Squats x 3 reps

Even Sets - Back Squats x 5 reps 

-335# for the triples and 315# for the sets of 5 ... just went off of feel, kept the weights lighter and just got lots of good reps. 

B.

On a 16:00 Clock: 

AMRAP 2:00

18/15 Cal Assault Bike

Max Reps Burpees to Plate (45# bumper) 

Rest 2:00 

-Result = 25, 20, 18, 17 ... overall felt decent on this, especially on the bike... but the burpees definitely got tough. 

PM Workout (1500)

4 Mile Easy Run 

-About 38 minutes, ran a 9:30 pace ... 77 degrees and sunny with a slight breeze. It was a bit on the hot side, or at least felt like it given it has been so cold for so long, but I loved getting this in. Really enjoyed getting outside and feeling the sun while running. 

4/21/25

 Today was overall a super solid session. Had a good time doing a CF class (part A) and then snuck in my powerlifting stuff. Still felt strong / got a massive pump from the lifting despite a rather high intensity WOD. Overall fun to get this in. 

A.

Every :90 for 15:00 (10 sets) of:

3 Strict Weighted Pull-ups

-Complete, used 53# across ... got all these reps comfortably

then...

AMRAP 15:

20 DB Hang Clean and Jerk (50/35#) - 10 R, 10 L

20 Toes-to-Bar

200m Run

-4 Rds + 20 Toes-to-Bar (40 reps) ... overall consistent here, went unbroken CJ and then 12/8 on the toes-to-bar for each set and then a consistent slower run ... the last set of TTB was tough, fell off the 12/8 pace there and just got it done in the last minute. Solid CF conditioning.

B.

Bench Press

4 sets x 8 reps (195 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-205# across (10# over last week)

C.

Bench Press

3 sets x 8-10 reps (175 last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# for 3x10 (10# over last week)

D.

Close Grip Bench Press

3 sets x 8-10 reps (145 last week)

The goal is to reach failure within the given rep range in all three sets.

-155# for 3x10 (10# over last week)

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-2x45# DB for 3x10

F.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-3x10 with 2x20#

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

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

-3x10 with 2x20#