4/11/26

A.

KB Side Bend 3x10 each

Side Plank Elbow Touch

3x10 each

Leg Lifts 3x20

B.

Decline Situps 3x15

Bar Rotations – 3x10 each

Roll Outs – 3x10

C.

Plank with Leg Slides

3x15 each

Reverse V-ups with sliders 3x15

Banded sit ups 3x15

D.

Curls - 3x21s

Rest :30

Standing EZ Bar OH Press

3x20

Rest :90 

E.

DB Spider Curls, 3x20

Rest :30

Double D Close

Grip Push Downs, 3x20

Rest :90 

F.

Incline DB Curls, 3x20

Rest :30

Bench Dips, 3x20

Rest :90 

G.

3x15

Tricep Push Downs - squeeze

for one at bottom

BB Reverse Curls

Triangle Push Ups

Rest 1 minute

4/10/26

AM Workout (0615)

Solid class workout this AM ... great lower body crossfit workout. 

A.

4 Sets:

3 Back Squat @ 75-85% (335-375#)

straight into…

Tall Box Jump to 20" x 2 reps (step down)

Rest 2-3 minutes 

-Complete, across at 365# 

B.

For time:

3 Squat Cleans (255#) 

18 Cal Echo Bike

5 Squat Cleans (225#)

16 Cal Echo Bike

7 Squat Cleans (185#)

14 Cal Echo Bike

9 Squat Cleans (135#)

12 Cal Echo Bike

-8:10 ... all singles on the cleans ... haven't been cleaning heavy lately, but everything felt pretty decent ... tough workout on the legs, especially that set of 225# after going out a bit hot on the first set of bike cals ... fun stuff. 

PM Workout (1430)

Had an overall decent afternoon workout … kept the volume/intensity lower on the lifting and tried to push the conditioning work. 

A.

3x10 Pause Overhead Squat - pause @ bottom (2 sec) 

3x4 DB Vertical Jump

Rest :60

-45#, 65#, 75# on the OHS … 2x20# on the jumps … kept this very light

B.

4x3 Each Speed Reverse Lunge

Rest :60

-Complete … never trained these, but this was fun and a good warm-up for the lunges 

C.

3 Sets:

KB Mixed Rack Walking Lunges (one front rack, one overhead )– 20 total steps, switch arms at 10 steps 

-2x35#, 2x44#, 2x53# … fun/different … haven’t done these in a long time. 

D.

10 RFT:

15/12 Cal Ski

15 GHD Sit-ups 

-Finihsed this right around 19 minutes … quite of a burner on the core … trying to sneak in some GHD volume before QF

E.

Super-Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

Hamstring Curls

Leg Extensions

-Complete, across at 145# on both movements… very tough on the legs 

F.

3 Sets:
1:00 - Bent-Knee Calf Iso Hold - R 

1:00 - Bent-Knee Calf Iso Hold - L

-Complete 

4/09/26

AM Workout (0615)

A.

For Time:

100/80 Cal Row

1000m Run

100/80 Cal Ski

1000m Run

100/80 Cal Bike Erg

-23:47 ... really fun aerobic piece, tried to push the pace and enjoyed getting this in. 

B.

Weighted Plank – 3x1min (45# plate)

Russian Twist – 3x20 each (30# ball) 

Strict Toes to Bar – 3x10

-Complete ... toes-to-bar went 8,7,7 ... rough. 

PM Workout (TBD)

A.

3x15-20 CG Bench Press Leave

2 in the tank on sets 1&2 and to

complete failure on set 3.

3x10 3 way raise

Rest 2 minutes

-145# x15, 165# x 15, 165# x 20 ... huge pump ... 3 way raise with 2x5# plate

B.

3x15 Strict Pull-ups

3x15 Each SA DB OH

Press – AHAP

Rest 2 minutes

-Complete ... 50# for 3x12 on the presses for the first set... had to go down to 40# for the last two sets 

C.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Decline Bench

Lat Pull Down Behind Neck

-120# presses ... 70-80# on the lat pull-downs 

D.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Shoulder Press

Hammer Strength Row

-60# press and 160# rows 

E.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

BB Skull Crushers

BB Curls

-60# across 

F.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

ALT DB Hammer Curls

DB Skull Crushers

-2x35# DB across 

4/08/26

AM Workout (0615)

Solid class workout today, enjoyed getting this in. 

A.

4 Sets:
3 Deadlift @ 75% (405#)+ 

straight into…

Broad Jump + Vertical Jump

Rest 2-3 minutes 

-405#, 425#, 445#, 455# ... this is the heaviest pulling I've done since the powerlifting meet in Feb ... felt easy and I am looking forward to getting back into some heavier weights. 

B.

AMRAP 6:

4 Ring Muscle-ups

8 Alternating DB Snatch (50/35#)

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

Rest :60 then…

AMRAP 6: 

3 Box Jump Overs (30/24” - step down)

4 Alternating DB Snatches (50/35#)

2 Ring Muscle-ups

-Complete ... I didn't record my rounds, but I felt fit and really cruised through this at a consistent pace that I was able to push ... unbroken sets throughout. Really fun workout. 

PM Workout (1500)

Had a decent afternoon workout ... bike intervals were tough. The program I am doing called for a lot of super-sets... in the gym I'm at it is basically impossible to do super-sets given the amount of people / people just sitting in machines between their sets... modified it as I could with the situation and still got in a decent session overall. 

A.

1 ¼ Front Squat

4x6 

Rest 3 minutes

-185#, 205#, 215#, 225# 

B.

3x6 each leg - Reverse Lunge

3x12 Romanian Deadlift

Rest 2 minutes

-135# back rack lunges; DB RDLS with 2x50# 

C.

3x8-12 close to failure.

Hamstring Curls

Leg Extensions

Rest 2 minutes

-205# for both exercises 

D.

3x8-12 close to failure.

Hip Abductors and Adductors

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-Complete, 220# for the hip movements 

E.

Every 2 for 20 (10 sets ) of: 
20/15 Calorie Echo Bike

-Complete ... got the first 5 intervals around :31 - :33 ... maintaining about a 95 RPM ... gassed out on the second half of this and was around 85-90 RPM and around :35-:49 ... overall happy with my effort here... tough intervals.