9/6/25

 TBD

9/5/25

AM Workout (0615)

Really solid and enjoyable class today ... felt strong snatching and enjoyed the conditioning piece. 

A.

Every 2 for 6 (3 sets) of:

3 Snatches + 1 OHS @ 69-74% 

straight into…

Every 2 for 6 (3 sets) of:

2 Snatches + 1 OHS @ 74-79% 

straight into…

Every 2 for 6 (3 sets) of:

1 Snatch + 1 OHS @ 79-84% 

-Result =

Triples = 165# across 

Doubles = 195#, 195#, 205#

Singles = 215#, 215#, 225# ... overall this was fun and I added a little bit of weight over last week's sets ... happy to be hitting 225# again ... it has been a couple years since I have snatched this heavy. 

B.

EMOM 16, for max reps: 

Min 1 - :45 Row Cals

Min 2 - :45 GHD Sit-ups

Min 3 - :45 Wall-Balls 

Min 4 - Rest 

-Complete ... didn't write down the results, just went for intensity and got a lot of intensity out of this. Fun conditioning. 

PM Workout (1345)

Had a solid lower body workout and snuck in the DLs I put off earlier in the week due to my tight QL/glute ... got through everything today and got a lot of good intensity out of this. 

A.

Squat 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-295# x 5, 335# x3, 375# x 2 

B.

Deadlift 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-375# x 5, 425# x 5, 475# x 3 

C.

Leg Extensions 

3 Sets: 12-15 reps

Rest 1-2 minutes

-3x12 with 200#

D.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-360# for 10,10 and 5 sets of 8 … tough.

F.

Seated Leg Curls

3 Sets: 10-12 reps 

Rest 1-2 minutes

-200# for 3x10

G. 

Lying Leg Curls

3 Sets: 8-12 reps 

Rest 1-2 minutes

-110# for 3x8 

H.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-210#, 240#, 260# 280#, 4x20

I. 

Standing Calf Raise

7 sets: 10-12 reps 

Rest :45

-315# for 7x12

9/4/25

Today was a solid class workout. I enjoyed getting this in and got a lot of quality intensity out of this. 

A.

Ring Muscle-ups Density Test

:90 Max Reps

:90 Rest

:60 Max Reps

:60 Rest

:30 Max Reps 

:30 Rest 

-Result = 

:90 went 12/3 = 15

:60 went 7/3 = 10 

:30 went 6 

-Total of 31 muscle-ups ... haven't put 12 together in a while ... looking forward to training these more and getting back up to 15+ (lifetime PR is 20 unbroken in 2019). 

B.

AMRAP 20:

200m Run

10 Burpee Box Jump Overs (24/20”)

200m Run

20 DB Step-Overs (50/35# DB to 24/20”) 

200m Run

30 Alternating DB Snatch (50/35#)

-2 Rds + 15 DB Step-Overs ... solid cardio, enjoyed getting this in. 

9/3/25

AM Workout (0615) 

Today kicked my ass much more than a typical class workout does... push-press is just something I haven't been working and doesn't feel great and the HSW coupled with toes-to-bar was generally just a tough combination. Tough way to start to the day, but glad I pushed it where I could. Left the gym feeling pretty thrashed. 

A.

15 Minutes to Build up to a heavy single / 1 RM Push-Press

-135# x5 x2 sets, 185# x 3, 225# x1, 245# x1, 255# x 1 ... haven't worked up to a 1 RM push-press in long time (years?) and it didn't feel great. 

B.

5 Sets (20 minute clock) of: 

Against a 2 minute clock, AMRAP:

50’ HSW
15 Toes-to-Bar

Max Double-Unders in remaining time 

Rest 2 minutes 

-75, 50, 30, 0 , 17 ... unbroken T2B each set, got all the T2B reps, even on the 4th set ... HSW got worse and worse each set ... overall happy with my effort, but I had to break up the 4th set of HSW a lot ... took bigger breaks on the last set and was able to get back to the DU. 

PM Workout (1530)

Had a decent afternoon workout, got a solid shoulder pump. 

A.

Overhead Press 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-135# x5, 155# x3, 175# x4

B.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x25#

C.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, 2x60# across 

D.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# for 3x8

E.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-2x20# 

9/2/25

Today was supposed to have some deadlifting 5/3/1 and some crossfit, but I cut out the crossfit and I will shift my deadlifts to later in the week ... not sure what happened, but I deadlifted on Friday and I felt fine Saturday, but by Sunday my left glute/QL was very tight / slightly painful. It really isn't something I want to mess with and I think it will be fine, but I wanted to push my deadlifts to another day given this situation ... overall I felt great today on these lifts and got a solid back/bicep pump from this. By the end of the workout my back/glute felt much better. 

Extended warm-up of: 

10 Bird Dogs

:60 Side Plank (:30/side)

5 Single Leg Deadlifts (unweighted) per side 

-Complete ... this was to move / feel out my QL ... very solid warm-up. 

A.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, BW 

B.

Pendlay Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-155#, 185#, 205# for 3x10 

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-130#, 145#, 160# for 3x10 

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8 with 160#

E.

DB Rows

3 Sets: 10-12 reps/arm 

Rest 1-2 minutes

-100# for 3x10/arm 

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-55# across 

G.

3 Sets:

10 KB Side Bends per side (70# KB)

-Complete 

9/01/25

AM Workout (0745)

Had a really fun crossfit session this AM ... given the holiday I was able to workout at my local gym in Annapolis and wrote up this workout ... had a really good time getting this in. 

A.

3 Rounds, not for time, as a warm-up: 

20 Shoulder-Taps (wall-facing) 

Bottom of Ring Dip Hold x :10

Top of Ring Dip Hold x :10 

Hollow Hold x :20 

-Complete 

B.

Every 2 for 10 (5 sets) of:

30 Ft HSW 

-Complete, unbroken sets of 15' down and back ... felt a million times better than the deadlift/hsw workout on Friday!

C.

Bench Press 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-205# x 5, 230# x 3, 260# x 4 

D.

‘Holleyman 2.0’

30 RFT:

1 Bench Press (225/155#)

3 C2B Pull-ups

5 Wall-Balls (20/14#) 

-22:35 ... this was fun, it is a variation of this workout I made up and have been wanting to try for a long time. I enjoyed getting this in. Unbroken sets and I was fairly consistent throughout, felt very strong benching. 

PM Workout (1315)

Had a solid PM workout ... got a really solid chest/tricep pump in my basement gym. 

A.

Incline Bench Press 

4 Sets: 8-10 reps

Rest 1-2 minutes

-135# for 2 sets, 145#, 155# for 4x10

B.

DB Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-2x60# 

C.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

D.

Dips

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10, BW 

E.

DB Overhead Tricep Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-60# for 3x10

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-80# for 3x10

G.

Tricep Kick-Backs  

7 Sets: 8-12 reps 

Rest :45 

-2x25# DB