2/03/26

AM Workout (0615)

A.

Every 2 for 16 minutes (8 sets of): 

Sets 1-4: 2 Position Power Clean (above knee, floor) @ 60-80%

Sets 5-8: Power Clean @ 80%+ 

B.

Every 4 for 12 (3 sets) of:

10/7 Cal Echo Bike

10 Power Snatch (135/95#) 

10/7 Cal Echo Bike 

C.

EMOM 10
3 Rope Climbs (15') 

PM Workout (TBD) 

A.

Bench Press

3 sets x 3 reps (255# 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).

B.

Bench Press

3 sets x 10-12 reps (205# for 12,10,10)

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

C.

Close Grip Bench Press

3 sets x 10-12 reps (3x12 with 145# last week) 

Aim to reach failure within the given rep range.

D.

JM Press (75# 3x10 last week)

3 sets x 10-12 reps

E.

Cable Tricep Extensions 

3 sets x 10-12 reps

F.

Dips 

3 Sets x failure

2/02/26

AM Workout (0615) 

I was really suprised to feel so good in the gym today … those two days of rest REALLY helped, despite them being long days filled with parenting the toddler/infant combo while mostly being stuck indoors due to very cold weather. Grateful to feel good and get a super solid training session in. 

A.

Back Squat

Week 3 (5/3/1): 75% (315#) x 5, 85% (355#) x 3, 95% (395#) x 1+

-4 reps at 395# … all reps here felt solid

B.

For time:

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

10 OHS (155/105#)

80’ Double DB Front Rack Walking Lunge (70/50#)

10 OHS (155/105#) 

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

Rest about 10-15 minutes then... 

AMRAP 20: 

500m Row

25 Wall-Balls (20/14#)

15 Burpees Over the Rower 

-Result = 

-12:15 on the DU / OHS workout  … this wasn’t as bad as I thought it would be … definitely happy to get this in and feel it out … went out hot with an unbroken set of 100 … got all the DU unbroken … broke once at halfway on the lunges … the second half was a bit of a shit-show in the DU … lost a lot of time tripping up and just trying for too big of sets … glad to get this in and get the nerves out for this event. 

-4 Rds + 20 Wall-Balls … took this at a bit more casual pace … about 80% - 85% effort … unbroken wall-balls, kept the 500s around 1:49-1:59 … not too bad despite pushing myself harder on the earlier metcon. 

PM Workout (1430) 

Solid lift this afternoon … shuffled /cut some lifts given I took an extra rest day this weekend … but overall I felt good this afternoon and recovered from the morning workout. 

A.

Deadlift

Week 3 (5/3/1): 75% (385#) x 5, 85% (435#) x 3, 95% (485#) x 1+

-6 Reps at 485# … felt strong here despite the higher volume lifting this AM … suprised myself here. It was good to get my confidence back after the back tweak a few weeks ago.

B.

RDL's

2 sets x 10-15 reps

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

-265# for 2x8

C.

Leg Press 

2-3 sets x 10-15 reps

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

-360# for 3x10

D.

Seated Hamstring Curls

2-3 sets x 6-10 reps

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

-205# x10, 225# 10 for 2 sets 

E.

Leg Press Calf Raises 

3-4 sets x 15-20 reps 

-450# for 4x20

F.

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.

-2x8, BW 

2/01/26

Further Complete Rest ... feeling banged up / a bit of a cough/sinus thing going on ... just called it and took the extra rest. 

1/31/26

Complete Rest 

1/30/26

Today was overall a decent workout ... didn't feel particularly great, had to take an unexpected work call for 20+ minutes during this ... but overall glad to get this in ... squats felt very solid. 

A.

Back Squat

3 sets x 4 reps (380# 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).

-390# (10# over last week) across 

B.

Bench Press

3 sets x 5 reps (240 last week) 

Choose a weight that is challenging for 3x5.

-245# (5# over last week) across 

C.

Strict Press (in split) 

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-145# across 

D.

Seated DB Strict Press 

3 sets x 10-12 reps 

Banded Pull-Throughs

3 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.

-2x50# for 3x10 and 1 green band for 3x12

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.

-145# across 

1/29/26

AM Workout (0615)

Lighter/easier class today, but overall enjoyed getting this in ... wasn't too taxing. 

A.

Every :90 for 8 sets:

3 Sumo Deadlifts (for speed reps) @ 315# 

-Complete

B.

Every 3 for 18 (6 sets) of:

Odd Sets: 30 Cal Row

Event Sets: 450m Run 

-Complete ... rows went :50, :55, :60 and the runs were all between 1:30 and 1:40 ... solid aerobic intervals 

PM Workout (1500)

Solid afternoon workout, felt decent and got a solid pump. 

A.

Bench Press

3 sets x 2 reps (260# 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).

-265# across ... felt very solid. 

B.

Pull Ups, neutral narrow grip 

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 

C.

Single Arm Cable Pulldowns

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.

-70# for 3x10/arm 

D.

T-Bar Rows

2-3 sets x 10-15 reps

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

-3x10 at 135# 

E.

DB Pull-Overs

2-3 sets x 8-12 reps

-3x10 with 60#

F.

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 2x20#

G.

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.

-3x10 with 2x20#

H.

EZ 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.

-110# for 10,10, 8 ... probably the heaviest I've ever gone on these? But felt good and kept the reps strict and pumpy. 

I. 

DB Shrugs

2-3 sets x 8-15 reps

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

-3x12 with 2x120# DB 

1/28/26

Today was overall a solid workout ... very tough crossfit conditioning ... has been a weird few days with the major storm / telework / childcare issues and overall I was not mentally well going into this workout, but once the clock started I tried to give my full attention and effort to the workout... but it thrashed me. Lots of biking today. 

A. 

5/3/1 Back Squat

Week 2 (3's): 70% (290#) x 3, 80% (330#) x 3, 90% (375#) x 3+ 

-6 reps at 375# 

B.

DB Front Rack Weighted Lunges

3 sets x 6-10 reps

6-10 steps each leg.

-2x75# for 3x6/leg 

C.

Every 3 for 30 (10 sets) of:

Set 1 and 6  - 18/14 Cal Echo Bike + 100 Double-Unders 

Set 2  and 7 - 18/14 Cal Echo Bike + 8 Wall-Walks 

Set 3 and 8 - 18/14 Cal Echo Bike + 4 Rope Climbs (15')

Set 4 and 9 - 18/14 Cal Bike + 24 GHD Sit-ups 

Set 5 and 10 - 18/14 Cal Bike 

-Complete ... missed the 4th RC on set 8, but added in 1 final rep after the 10th bike to get all 8 RCs... everything else went fairly well ... sets 1-5 were fun, felt super strong on the bike ... sets 6-10 were tough training. Overall super fun, really enjoyed this after it was over!