12/30/25

AM Workout (0615)

A.

EMOM 10:

Min 1 - 4-7 Ring Muscle-ups 

Min 2 - 8-12 Pistols 

B.

AMRAP 25: 

Buy in:

800m Run

In the remaining time… 

AMRAP:

50 KBS (53/35#)

40 Toes-to-Bar or GHDs

30 Strict HSPU 

20 C2B Pull-ups

100 Double-Unders 

PM Workout (TBD)

A.

Back Squat 

3 sets x 5 reps (355 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

C.

Front Squat

2-3 sets x 8-12 reps (2x10 with 205# last week)

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.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps (540 x 2x10 last week)

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.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (220 for 2x10 last week) 

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

H.

Standing Calf Raises 

4 x 15-20 

I. 

Glute Ham Raises

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.

12/29/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of:

Split Jerk* 

Sets 1-3: 2 reps @ 65% (205#)

Sets 4-6 1 rep @ 75% (225#)

*2 second pause in dip and receiving positions 

-Complete ... easier/lighter reps here, everything felt easy and fast. 

B.

Every :90 for 15 minutes (5 sets of each):

Station 1 - 18/15 Cal Echo Bike 

Station 2 - 200m Run

-Complete ... really solid cardio, felt very strong on the bike, getting each set in about :25-:30 ... runs felt consistent, but tough on the last couple. 

PM Workout (1500)

Overall felt really good this afternoon, benching is starting to feel much better with my new set-up that I implemented back in November. 

A.

Back Squat

3 sets x 6 reps (335 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.

-345# across (10# over last week)

B.

Bench Press

3 sets x 3 reps (250 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# across 

C.

Bench Press

1-2 sets x 6-12 reps (225 fof 2x6 last week)

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

-225# for 2x7

D.

Peck Deck

2-3 sets x 10-15 reps

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

-3x12 with 100# 

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.

-3x12, BW 

F.

Close Grip Bench Press

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-3x8 with 185#

G.

Tricep Extensions

2-3 sets x 10-15 reps (3x12 with 87.5# last week)

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.

-87.5# for 3x15

12/28/25

 Complete Rest 

12/27/25

Had a different / annoying workout today ... was trying to sneak in my PL before a partner workout with my wife at the CF gym ... had to bring the kids and they pretty much ruined the workout, but we got in what we could. I got in my lifts (A and B), cut out my accessory work for the CF conditioning, but that ended up being lower intensity given we had to hold a baby the entire workout. 

A. 

Back Squat

4 sets x 3 reps (390 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.

-400# for 4x3 (10# over last week)

B.

Conventional Deadlift

2 sets x 1 rep (up to 520 last week)

Up to daily max for two heavy singles.

-505# for 2 singles 

C.

AMRAP 25, with a partner:
27 Cal Row (split 15/12 each round) 

4 Rope Climbs (15')

12 Box Jumps or Step-ups (synchro) (24/20")

20 Push-Press (115/75#)  

-Didn't catch the rounds ... this was supposed to be a bit different, but we had to modify it as our youngest wouldn't be put down the entire time, got in what we could, got a sweat, but this was overall very easy and not too taxing. 

12/26/25

AM Workout (0530)

Tough CF session to come back to after the holiday... definitely didn't feel 100% after a few beers the last few days and lots of extra food and sugar. Tried not to think about that and just get some intensity ... ended up having a great workout and enjoying this. 

A.

Handstand Walk for Max Distance

:30 on / :30 off for 8 minutes 

-Complete ... this ended up being 25' unbroken each interval 

B.

4 sets:

15 Power Cleans (115/75#)

8 Shuttle Runs (two 25' shuttle runs = 1 rep) 

20 Toes-to-Bar

250m Row

Rest :30 after first set / :60 after second set / :90 after 3rd set

-19:05 total time - 3:00 = 16:05 total working time ... this was fun and a tough workout on the grip and lungs. Very fun and challenging class workout. 

PM Workout (1600)

Had a long day of parenting after the CF class this morning ... despite being tired and mentally exhausted going into this, I felt good once I got lifting. 

A. 

Back Squat

3 sets x 4 reps  (370 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-380# for 3x4 (10# over last week)

B.

Bench Press

3 sets x 5 reps (225 last week)

Choose a weight that is challenging for 3x5.

-225# across 

C.

Strict Press

3 sets x 5 reps (135-155+)

Choose a weight that is challenging for 3x5.

-160# across 

D.

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 Green band for 2x12

E.

Good Mornings

2 sets x 10-15 reps

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

-160# for 2x10

F.

Single Leg RDLs

2 sets x 10-15 reps

-70# for 2x10/leg 

12/25/25

Complete Rest 

12/24/25

AM Workout (0700)

Snuck in my bench beforehand and then got in the class '12 days' workout at the local gym in Annapolis. 

A. 

Bench Press

3 sets x 2 reps (250 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# (5# over last week, all reps felt solid) 

B.

'12 Day of Christmas' (PRVN Class Programming) 

1 - Wall-Walk

2 - Burpees

3 - Push-ups 

4 - Pull-ups

5 - Toes-to-Bar

6 - DB Reverse Lunges (6 right leg, 6 left leg, each round)

7 - DB Goblet Squats 

8 - DB Snatches, alternating 

9 - Cal Echo Bike

10 - Cal Row

11 - DB Thrusters (all R on round 11, all L on round 12)

12 - Single Arm Devil's Press, alternating 

Rx = 50/35# DB

-25:01 ... really fun, unbroken and consistent aside from the set of DB thrusters on my left arm ... went 6/5 with a short break ... overall fun and felt fit throughout this. 

PM Workout (1530)

Snuck in the back accessory day real quick in the afternoon... in/out of the gym in about 40 minutes ... got a really solid pump. Kept the weights light and the rest intervals. 

A.

Supinated Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10, BW

B.

DB Rows 

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-75# for 3x12/arm 

C.

Barbell Rows 

2-3 sets x 10-15 reps

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

-135#, 185#, 185# for sets of 10

D.

Dumbbell Side Raises

2-3 sets x 10-15 reps

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

-3x10 with 2x15#

E.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

F.

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.

-90# for 3x10

G.

Barbell Shrugs

2-3 sets x 8-15 reps

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

-345# for 2x8