9/6/26

 Complete Rest 

9/5/26

Solid bodybuilding workout today... got in some tough crossfit this week, so it was nice to just get a pump and have a lower stress session. Enjoyed getting this in. 

A.

3 Sets:

Leg Cradle Lunge w/ Lateral Flexion and Extension x 10

Empty Bar Strict Press x 10 

Chest Elevated Push-up on Bar x 20 

-Complete

B. 

Seated DB Press

10-8-6-4

-2x50# for 10-8-6 and then 2x70# for the 4 ... didn't have any DBs between 50 and 70, probably could have done some heavier 8s/6s. 

C.

Dips 

2xMax

Banded Push-ups 

2x10 

-Dips went 21 and 14 ... push-ups were surprisingly very hard 

D.

DB Bicep Curls

4x12

Banded Tricep Extensions 

4x:60 for max reps 

-2x35# curls and 1 purple band ... didn't get the exact reps, but got a really massive arm pump

E.

3 Sets:

Half Kneeling DB Press x 8 - each arm

Spider Curl x 10

-50# DB Press and 2x15# on the curls 

F.

3 Sets: 

Heavy Partial DB Lateral Raise x 10

Incline Bench Rear Delt Fly x 12 

-2x35# and then 2x15# 

G.

25 Min C2 Bike - Easy

-Complete 

9/4/26

Got in the class (A and B) and then added in some of my deadlift/back workout that I was going to do later today. Overall cut down the volume on the lifting, but overall still got a great workout out of this session... that metcon was super challenging and fun, all the reps were unbroken and relatively fast, lots of time on the bike. 

A.

3 Sets (18 min clock): 

AMRAP 4:

15 Power Snatch (75/55#)

15 Pull-ups 

15 Overhead Squats (75/55#)

Max Cal Bike 

Rest 2 minutes 

-50, 31, 31 = 112 cals 

B.

EMOM 10:

Power Snatch x 1 rep

-135#, 135#, 165#, 165#, 185#, 185#, 195#, 195#, 205#, 215# 

C.

Every :30 for 15 minutes (30 reps):

1 Deadlift 

-Started at 315# and worked up to 405# for the last 5 minutes ... was considering going up above 405#, but after A and B I just kept it lighter. 

C.

Standing One Arm DB Row 

4x12

-80#

D.

Incline Bench Shrugs 

4x12 

-2x50# 

9/3/26

 AM Workout (0500)

A.

Every 4:00 for 28:00 (7 sets) of:

20 Goblet DB Lunges (50# DB) 

20 Single DB Strict Press (10/side) - 50# DB)

Max Row in remaining time - no rest

-4,662m ... unbroken DB movements ... definitely got tough pressing on the back half of this ...but overall solid aerobic conditioning, got a really nice sweat out of this.

B.

Every 2 for 10 (5 sets) of:

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

-Complete

PM Workout (1330)

Solid afternoon pressing / upper body pump, grateful to get this in. 

A.

3 Sets:

Echo Cals x 25 

Deficit Push-ups x 20

Supine Ring Pull-ups x 10

-Complete

B.

Slight Decline DB Bench 

3x12

DB Pullover 

3x12

-For the decline, went 2x65#, 2x70#, 2x80# and then 60# across on the pull-overs

C.

CGBP 

5x3

-185#, 195#, 205#, 215# (fail - 2 reps), 215# 

D.

Paralell Bar Dips 

10-8-6-4-Max 

-14 Reps ME  

E.

DB Floor Press

4x10

-2x50# ... could have gone heavier, but only had access to these... kept the rest super short and got a big pump

F. 

4 Sets: 

Two Handed KZ Skull Crushers x 10  

Inverted Skull Crushers x 10

-2x26# on the KB and BW 

9/02/26

Complete Rest ... was planning on training today, but I am also feeling a bit beat up and had a crazy work schedule today ... just took some rest.

9/01/26

I am super sore in my biceps from the 112 C2B pull-ups in 12 minutes yesterday... also have a decent tear on my right hand ... but despite feeling sore, once I got warmed up and moving I felt pretty good. 

A.

AMRAP 12:

5-10-15-20…etc 

Deadlift (185/135#)

Burpee Box Jump Overs (24/20”) 

-Finished the round of 25 ... flowed through this at a consistent aerobic pace ... didn't really push this too hard, but got a good sweat out of it and overall enjoyed getting it in. 

B.

Every 3:00 for 15:00 

Back Rack Reverse Lunges

10 Reps

-135#, 155#, 175#, 185#, 185# ... didn't really push the loading, had an intense lower body day yesterday, but always good to get in some lunges. 

8/31/26

AM Workout (0500)

A.

AMRAP 12:
8/6 Cal Echo Bike

8 Pistols, alternating

4 C2B Pull-ups* 

*Add 4 C2B Pull-ups per round 

-28 C2B + 1 Cal Echo Bike ... this was really fun, went unbroken through 24 and then went 15/5/4/2/1/1 ... fell apart there on the round of 28, but overall happy to cruise through this and feel good throughout. C2Bs felt solid today. 

B.

EMOM 10:

13 GHD Sit-ups

-Complete ... this was tough ... finished at about 10:12 ... kept on the pace for 9 minutes and only went over time on that last set... this was harder than last week when I did 12 EMOM... but I think I was just thrashed from part A this morning. 

PM Workout (1600)

Short, albeit solid afternoon workout ... felt decent overall and happy to sneak this in. 

A.

4 Sets:

Banded HSC x 10 

Side Pillar to Hip Drop and Breach x 10 

Superman Holds x :30

-Complete

B. 

Back Squat 

5x4

Strict Supinated Grip Pull-up 

5x5

-315#, 335#, 355#, 365#, 365# and 25# across on the pull-ups

C.

30 Degree DB Lunge 

2x30 yards (drop set to failure)

-2x50# for the first 15 yards and then 2x25# for the second set ... I went way too light on this, but I didn't have access to many DBs. 

D.

3 Sets:

Seated HSC x 10 reps

Banded Anterior Tibialis x :60 - max reps each leg 

Standing Calf Raises w/ Single DB - :60 - max reps each leg 

-Complete ... 150#, 160#, 165# on the HSC ... was getting about 20 reps each movement for the ME calf work ... big calf pump. 

8/30/26

 Tested a few workouts for an upcoming competition ... they are not disclosed so I will not be publishing them here ... but it took about 3-4 hours and we worked through the workouts themselves, feedback on each of them and went through some variations of the events ... not as taxing as I thought they would be, but they were partner workouts, so the inherent built-in rest was nice ... anyway, got a good amount of aerobic work and crossfit in today. 

8/29/26

 Complete Rest 

8/28/26

Got in the class WOD (part A) and then snuck in some extra stuff (B and C) after ... have a bit of a crazy day today with my last bit of stuff being delivered to Hawaii... happy to get in a little extra pump stuff. 

A.

AMRAP 10:
2 Sand Bag Cleans Over Shoulder (150/100# - 1 R, 1 L)

3 Ring Muscle-ups

4 Burpee Box Jump Overs (30/24") 

-7 Rds + 2 BBJO ... flowed through this at a consistent pace, didn't push it too hard, but got lots of good movement. 

B.

RDL 

5x5

Hammer Curls

5x10

-RDLs went 225#, then 4 sets of 275#, 2x40# HC

C.

4 Sets:

DB Bicep Curls x 12

Barbel Reverse Curls x 12 

-2x40# and 45# reverse curls