1/25/26

A.

5/3/1 Deadlift

330 x 5, 385 x 5, 435 x 5+ 

B.

Lying, Seated or Partner 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.

C.

Barbell Hip Extensions

2-3 sets x 6-10 reps

Aim to reach failure within the given rep range.

D.

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.

E.

Hammer Curls

2-3 sets x 6-10 reps

Aim to reach failure within the given rep range.

F.

Abs? 

1/24/26

 Complete Rest 

1/23/26

AM Workout (0615)

Fun class workout this AM ... had a lot of fun today. 

A.

Every 2 for 12 (6 sets) of:

3-Pos Clean (above, below, floor)

Start at 50% of 1 RM clean and build 

-Went 155# for 2 sets, 175# for 2 sets and 195# for 2 sets ... kept this light and focused on speed and position ... squatting heavy later today and I wanted to save myself for 'DT'. 

B.

‘DT’

5 RFT:

12 Deadlift (155/105#)

9 Hang Power Clean (155/105#)

6 Shoulder-to-Overhead (155/105#) 

-6:29 ... broke this up from the get-go ... all S2O unbroken .... all HPC unbroken except the last set that went 5/4 ... broke up the DL on the 4th and 5th set ... overall I didn't feel wrecked from this workout and probably could have pushed it slightly harder ... lifetime PR is from 2018/19 at 6:02 ... I'd like to redo this in the near future and maybe set a lifetime PR. Overall fun, looking forward to another shot to push this harder. 

PM Workout (1430)

Solid afternoon workout ... was surprised how strong I felt throughout given the volume of training this week ... felt strong on the squats and the bench. 

A.

Back Squat

3 sets x 4 reps (370 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.

-380# across (10# over last week)

B.

Bench Press

3 sets x 5 reps (235 last week) 

Choose a weight that is challenging for 3x5.

-240# across (5# over last week) 

C.

Seated DB Strict Press 

3 sets x 8-10 reps

Choose a weight that is challenging for 3x8-10

-3x10 with 2x50# DB 

D.

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

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.

-155# for 2x10

F.

Single Leg RDLs

2 sets x 10-15 reps 

-53# KB 

1/22/26

AM Workout (0615)

A.

EMOM 15 (5 sets of):
Min 1 - 10 Strict Pull-ups

Min 2 - 12 Alternating Pistols

Min 3 - Rest  

-Complete ... this was nice gymnastics work, nothing maximal 

B.

On a running clock:

EMOM 15 (5 sets) of: 

Min 1 - 15/12 Cal Echo Bike

Min 2 - 10 Burpee Box Jump Overs (24/20” - step down)

Min 3 - 25’ - 50’ HSW 

At 15:00… 

For time:

15/12 Cal Echo Bike

10 Burpee Box Jump Overs (24/20” - step down) 

50’ HSW 

-Complete ... second part took 3:21 ... this workout kicked my ass ... got 2 rounds with the high end of the rep range and then for rounds 3,4, and 5 I had to scale down to 12 cals and 8 BBJO ... but I was very proud of myself for getting 50' HSW each round ... my heart rate was very high on those last few sets and getting 50' each minute was very solid for me. Glad I got all 25' increments confidently... HSW has come a long way this year and I look forward to continuing to improve and do this workout Rxed. 

PM Workout (1500)

Had a solid afternoon workout... got in the bench press and then kept the weights light and rest short for a solid pump ... tried to keep all rest intervals :60-:90 

A.

Bench Press

3 sets x 2 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).

-260# ... reps felt very solid 

B.

DB Pull-Overs

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.

-50# for 3x12

C.

Lat Pulldowns

3 sets x 10-15 reps

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

-140# for 3x10

D.

Cable Rows 

3 sets x 10-15 reps

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

-160# for 3x10

E.

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# 

F.

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# 

G.

EZ Bar Preacher Curls

2-3 sets x 6-12 reps

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

-3x10 with 80# 

1/21/26

AM Workout (0615)

Today was a good, albeit tough class workout ... was good to get in OHS... the metcon rocked me, but was good crossfit training. I woke up at 0340 this morning and couldn't fall back asleep... made me really hungry given I didn't eat by the time of this class... felt like I had very little 'go' ... but got what intensity I could. 

A.

Overhead Squat

3 x 10 @ 50%+ 

Rest 2-3 Minutes between sets

-Did a warm-up set at 135# and then 3x10 at 165# ... just trying to get some of these in before the competition... haven't been training these much. 

B.

3 RFT:

15 Shoulder-to-Overhead (95/65#)

15 Toes-to-Bar

Rest :60

3 RFT:

10 Thrustes (95/65#)

10 C2B Pull-ups

Rest :60

3 RFT:

5 Snatches (95/65#)

5 Bar Muscle-ups 

-13:41 ... rough workout ... had to break up the last set of T2B at 8/7 ... broke up the 2nd and 3rd sets of thrusters at 5/5 ... didn't think I'd have to break those up, but everything else unbroken ... tough workout with very little race. 

 

PM Workout (1445)

Felt solid this afternoon ... enjoyed getting this in. 

A.

5/3/1 Back Squat

Week 1 (5's): 65% (275#) x 5, 75% (315#) x 5, 85% (355#) x 5+

-8 reps at 355# 

B.

Sumo Deadlift

2 sets x 10-15 reps

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

-315# for 2x10

C. 

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.

-Weighted front rack DB lunges ... went 3x20 walking lunges with 2x50#, 2x70# for 2 sets 

D.

Leg Press 

2-3 sets x 12-15 reps 

-2x15 at 360# 

E.

Seated Hamstring Curls

2-3 sets x 6-12 reps

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

-2x12 with 205#

F.

Standing Calf Raises 

3-4 sets x 15-20 reps

G.

Glute Ham Raises

2-3 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.

-2x6, BW

H.

Sorenson Hold

2 sets 

-:40 each set