3/24/26

A.

Every 3 for 24 (4 sets): 

Station 1: 400m Run (or sub 30 cal echo bike)

Station 2: 500m Row 

B.

5 sets of:
4 Weighted Strict Pull-ups

6 Strict Pull-ups

8 Strict Dips

Rest :60 

-Add in some BAR MU / Strict HSPU 

3/23/26

AM Workout (0615)

Class workout was B and C … snuck in some moderate snatches prior to class… overall a solid and enjoyable workout, not too taxing. 

A.

Every 2 for 20 (10 sets) of:

5 sets of 2 - Snatch - RPE 6+ 

5 sets of 1 - Snatch  - RPE 7+ 

-Went 135#, 135#, 185#, 185#, 195# for the doubles and then 205# across on the singles … haven’t been snatching much and wanted to sneak in some reps before QF 

B.

For time:

3 Rounds of:

30 Double-Unders

3 Cleans (185/125#)

then… 

3 Rounds of:
30 Double-Unders

2 Cleans (225/155#)

then…

3 Rounds of:

30 Double-Unders

1 Clean (245/175#) 

-6:10 … power clean singles on each rep

C.

3 Sets of:

20 Double KB Front Rack Step-up (10 per leg with 2x35# KB to 20” box)

Rest :30

:30 Banded Pollof Press Hold (each side) w/ green band

Rest :60 

-Complete 

PM Workout (1500)

Kept this afternoon workout pretty light with QF coming up, but it was nice to squat and then get a decent pump from some lighter weights. 

Warm-up 

Pause Overhead Squat (no weightlifting shoes) - 2 sec pause in bottom

4x8 

Rest 2 minutes 

-45#, 65#, 65#, 75# 

A.

3 Back Squat @60% 1RM Back Squat (265#)
2 Back Squat @70% 1RM Back Squat (315#)
1 Back Squat @80% 1RM Back Squat (355#)
*Rest as needed between sets.

-Complete

B.

Bench Press 

3x10 

Rest 1-2 minutes

-185# across

C.

Close Grip Bench Press 

3x10 

Rest 1 minute

-135# across 

D.

Single-Arm Tricep Cable Push-Down

3x10/arm 

-25# across

E.

Rope Overhead Extensions

3x12 

-55# across 

3/22/26

Complete Rest 

3/21/26

Snuck in a really nice chest/tri workout this morning... felt solid throughout this and got a really solid pump. Fun/enjoyable session. 

A.

Incline Bench Press 

10-8-6-4 

-145# x10, 165# x8, 185# x6, 205# x4 

B.

Neutral Grip DB Bench Press

10-8-8

-60#s for 10, 75#s for 8s 

C.

Dips 

3x12 

DB Flyes 

3x12

-Complete, BW dips and 2x25# flyes

D.

DB Skull Crushers

12-10-8

-2x25# across 

E.

Cable EZ Bar Reverse Push-Downs

3x12

DB Kick-Backs

3x12

-35# push-downs, 2x15# kick-backs

F.

Cable Rope OH Extensions 

3x10

-35#

G.

3 Sets, minimal rest: 

KB Side Bends x 10/side

Banded Push-Downs x 20-25 reps 

Ring See-Saw x 10 reps 

Banded Overhead Extensions x 20-25 reps 

-Complete ... 70# KB, purple band 

3/20/26

AM Workout (0615)

Wrist still slightly swollen... but heading in the right direction ... also first deadlifting since my bicep injury ... zero pain in my bicep which was nice ... I am looking forward to training deadlifts again soon. 

A.

6 Sets:

2 Deadlift (double overhand) @ RPE 7+ 

straight into… 

2 Broad Jumps for Distance

Rest 2 minutes 

-Deadlifts went 315# for 2 sets, 365# for 2 sets and then 385# and 405# ... hooked gripped the sets at 385# and 405# ... didn't measure the broad jumps, just went hard. 

B.

3 Sets for times:

5 Bar Facing Burpees

10 Clean and Jerks (95/65#)

5 Bar Facing Burpees

Rest 2 minutes between sets 

-Complete ... all sets about :49-:50 ... light weight, but wrist is a bit swollen still and didn't want to aggravate it more... still nice to get in and move fast. 

PM Workout (1430)

Really solid back/bicep pump this afternoon... enjoyed getting this in. Kept all rest intervals :60 - :90. 

A.

'Death by Strict Pull-ups'

-Complete, 10 + 7 reps into 11 

B.

T-Bar Rows

3x10

-100# 

C.

V-Bar Lat Pull-Downs

3x10

-165# 

D.

Lat Pull-Downs
3x10

-125# 

E.

Seated Hammer Strength Row

3x10 

-200# (100# each arm) 

F.

EZ Bar Curls

3x12

-80#

G.

Incline DB Curls 

3x12

Reverse EZ Bar Spider Curls

3x12 

-2x20# for incline DBs and 30# reverse curls 

H.

3 Sets, minimal rest:

Plank x 1 min

Russian Twists 3x20/side w/ 30# ball 

Supine Toes-to-Bar (3 second eccentric) x 10

-Complete 

3/19/26

Complete Rest  

3/18/26

AM Workout (0615) 

Today was overall a good workout, very productive rope climb training, which was nice. On a negative note, I fell off the top of a 30" box jump over and tweaked my wrist badly today... I didn't really notice it at first, but within a few hours there was bruising and quite a bit of swelling... hoping this clears up quickly and I can continue to train up to and through quarter finals... anyway 

A.

9-6-3-6-9 

Power Snatch (155/105#)

Box Jump Overs (30/24” - must step down) 

-6:02 ... aside from falling over and getting slightly hurt during the last set of box jump overs, this was a solid workout ... all fast singles on the snatches and I was surprised how decent the 30" box jump overs felt. 

B.

EMOM 9 (3 sets) of:

Min 1 - 12 Defecit Chest to Floor Push-ups (2-4”)

Min 2 - 2-3 Rope Climbs (15') 

Min 3 - 6 Abwheel Rollouts

-Complete 

C.

About 20 minutes of rope climb practice

-Really improved my technique here, great use of my time, probably got in about another 20 reps here. 

PM Workout (1500)

Given that my wrist by this point was swelling up and in a ton of pain, had to modify what I had planned quite a bit... got in what I could and modified the movements of my shoulder workout to accommodate the wrist... light weights and short rest intervals throughout for a solid pump. 

A.

Behind-the-Neck Snatch Grip Strict Press

4x8

-Complete, 95# 

B.

5 Rounds for time:
20 Cal Ski
20 GHD Sit Up

-Complete ... didn't get the exact time, but took about 11 minutes 

C.

Neutral Grip Seated DB Press 

3x12

Flat Bench W Y Press 

3x10

-2x35# for the press, 2x5# plates for the WY

C.

DB upright Row

3x10

DB Lateral Raise

3x10 

-2x20# across 

D.

Incline Rear Delt Raise 

3x10

Cable Lateral Raise 

3x10 

-2x20# for the rear delt raise and 5# for the cable side raises