9/25/26

AM Workout (0500)

Really good class workout today, didn't add anything on top of it due to time constraints, but still got a great workout. 

A.

‘Nasty Girls’ 

3 RFT:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Clean (135/95#)

-6:33 (unbroken) ... my lifetime PR on this is 5:49 (unbroken) from 11/21/17 ... so from age 28 to 37 I've slowed down by 40 seconds on this one, which I feel like isn't too bad. 

B.

Back Squat

14:00 Min to Heavy Single

-Singles went 367#, 387#, 407# ... all of these felt pretty good, didn't go too extreme for the RPE, but this was definitely a moderately tough effort after A. 

PM Workout (TBD)

A.

Rack Pulls

4x7 

B.

Weighted BB Hip Thrust

4x8

DB Shrugs

4x8

C.

Sorenson Hold 

3 x  :30-:45

Standing Calf Raises w/ DBs

3x25 

D.

Dips

12,12,Max 

Prone Incline DB Curls

12,12, Max 

Alternating DB Curls

12,12, Max 

9/24/26

Today was a really solid conditioning / weaknesses workout ... another really good training session for me. 

A.

For time:

2000/1800m Row

20 Wall-Walk

200 Double-Unders

8 Rope Climbs (15’)

1000m Row

10 Wall-Walks

100 Double-Unders

4 Rope Climbs’ (15’) 

-27:41 ... overall this was tough ... lots of aerobic work and 30 WW / 12 RC with my heart rate maxing out was good training ... Overall I was happy with my effort here and my consistency on RC ... grateful to get them in and be able to train them. 

B.

Every 2 for 14 (7 sets) of:

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... this is the most sets I've built up to... but felt manageable and definitely better from an RPE standpoint than this did a few short weeks ago. 

9/23/26

AM Workout (0500)

Today was a REALLY good training session for me ... lots of stuff I need to work on (running, BBJO, HSW) and overall I felt very good throughout this session. The easier day yesterday really helped. Overall happy with I how felt and how this went, great training. 

A.

4 Sets:

AMRAP 2:

200m Run

Max BBJO (24/20”) 

Rest 2:00 

-16 reps each set 

B.

EMOM 12:

Weighted Strict Pull-up (up to heavy single / 1 RM)

3-3-3-3

2-2-2-2

1-1-1-1

-Up to 105# for the final set 

C.

Every 3:00 for 24:00 (8 sets) of:

15/12 Cal Ski 

36' HSW (two 18' segments)

-Complete ... didn't time the rounds, just went for quality and accumulated some good time on my hands. 

PM Workout (1500)

Had an overall decent afternoon workout... felt good throughout and enjoyed getting an upper body pump. 

A.

CGBP 

5x3

-185#, 205#, 215#, 220#, 220#

B.

Narrow, Neutral Grip Lat Pull-Downs 

5x10

-180# across

C.

Slight Decline DB Bench

3x12

DB Pullover

3x12

-2x70# DB

D.

Barbell Curls

4x10

Prone Incline DB Curls

4x10

-80# curls, 2x20# curls

9/22/26

Active Recovery Day. 

Easy 6 mile run with about a ~30 minute break in the middle. Ran a super easy pace to the beach and watched the sunrise ... took a very easy jog back. 

9/21/26

AM Workout (0500)

A.

5 RFT:

9 Thrusters (95/65#)

6 Toes-to-Bar

9 Strict HSPU 

6 Toes-to-Bar

9:59 ... thrusters and TTB unbroken ... SHSPU went 5/4 for 2 sets and then 4/3/2 for remaining ... tried to be deliberate about breaking and move consistently through this, definitely lost a little time on the second half with bigger rest on the HSPU ... but overall I felt fit and I am happy with getting through this. 

B.

On 15:00 Clock: 

Front Squat up to a heavy triple

-Triples went 220#, 270#, 290#, 305# 

C.

EMOM 10:

13 GHD Sit-ups

-Complete ... this felt overall decent and a lower RPE than the last time I did this and tried for 12 reps ... will try for 14+ in the near future. 

PM Workout (1400)

Had a solid afternoon workout... squatting felt good this morning and good this afternoon... this is nice given it wasn't feeling great a few weeks ago. Overall happy with how this went, looked super simple, but was a great leg pump. 

A.

Back Squat

5,5,4,4,3,3

Standing One Arm DB Row

6x6

-315# x5, 335# x 5, 350# for the sets of 4 and 370# for the sets of 3 ... 97# KB for the rows 

B.

Heel Elevated Bulgarian Split Squat

As one big super-set: 10, 10, then Max reps at BW 

-2x53 KB for 10, 2x35# for 10 and then 20 at BW each leg - this was SUPER hard and a massive pump in the legs, fun stuff. 

C.

Standing Calf Raises (bodyweight)

3x30

KB Side Bends

3x10/side w/ 70# KB 

-Complete

D.

Banded Anterior Tibialis Raise

3x30 

Bench Adduction

3x6

-Complete, 1 orange band 

9/20/26

 Much needed complete rest 

9/19/26

Solid final workout of the week... easier crossit and felt good getting in the lifting stuff. 

A.

AMRAP 24, with partner’s alternating full rounds:

12/9 Cal Row

30 Double-Unders

4 Sand Bag Cleans (150/100#) - odd rounds 

6 DB Snatch (80#) - even rounds

-Complete ... I think I did 7 total rounds and my partner was in his 8th when we hit the clock ... overall this was nice aerobic training and not taxing at all compared to my typical workouts, which I needed after a tough week of training. 

B.

Unsupported Seated DB Press 

4x8

-2x50# 

C.

Slight Decline DB Bench

4x10 

DB Pull-Overs

4x10

-70# DBs on both movements 

D.

DB Shrugs

4x8

KB Skull Crushers

4x8

-2x70# shrugs and 2x35# KB skull crushers 

E.

Standing Calf Raise w/ Single DB

3x15/leg

Banded Anterior Tibialis

3x15/leg

-50# DB, 1 red band 

9/18/26

AM Workout (0500)

Lots of solid conditioning this AM ... 

A.

AMRAP 9:

9 C2B Pull-ups

3 Hang Power Cleans (185/135#)*

*Add 3 HPC each round 

-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip. 

B.

EMOM 15:

 1 Power Clean + 2 Split Jerks 

-135# across ... focused on speed and position ... kept this light and technical, which was nice. 

C. 

Every 5 for 15 (3 sets) of:

800m Run

Max Set of Strict HSPU in remaining time 

-12,10,10 ... rough, but tried to push it. 

 

PM Workout (1500)

Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour. 

A.

Reverse Shrugs on Dip Bar

3x12

DB Shrugs

3x12

-Complete, shrugs went 70s,80s,90s

B.

RDL

5x4

DB Incline Rows

5x8/arm

-225#, 245#, 265#, 275#, 275#, 90# across on rows

C.

Machine Hamstring Curls 

3x12

-160#

D.

Sorenson Hold 

3 sets of :30 

Rest :90

-Complete

E.

Alternating DB Bicep Curls

4x12/arm

KB Forearm Curls

4x12/arm

-2x35# DB and 26# KB

F.

Alternating DB Hammer Curls

3x12/arm

Prone Incline DB Curls

3x12

-2x35# DB and 2x20# DB for incline prone