6/10/26

 A.

Med Ball Side Toss - 3x10 each

Side Plank Elbow Touch - 3x10 each

Leg Lifts - 3x20

Minimal Rest 

B.

Weighted Plank – 3x1min

Russian Twist – 3 x 20 each

Strict toes to bar – 3x10

Minimal Rest

C.

Decline Sit-ups 3x15

Bar rotations – 3x10 each

Roll outs – 3x10

Minimal Rest

D.

35 Mins of cardio ? - Run?  or 

Perform 40 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

*Every 5 minutes (starting at the 5:00 mark) perform:

100ft Sled Push (145/125)

100ft Farmers Carry (2x70/50)

6/9/26

Overall solid session today, weird work schedule today so only was able to get this in during the AM and had to scrap some other lower body stuff I had planned. 

A.

Back Squat

4x6 Back Squat – 1 ¼ 4 count lower ¼ up / all the way up

Rest 3 mins 

-135#, 185#, 235#, 235#, 255# ... went a bit light on these, but with the tempo even these lighter weights were tough. 

B.

3x6 Each BB Single Leg RDL

3x6 Each DB Bulgarian Split Squat - AHAP

Rest 2 mins 

-95# RDL and 2x60# DB for the BSS 

C.

Every 2 for 16 (8 sets) of:

200m Row

3 Cleans + 3 Hang Squat Cleans + 3 Shoulder-to-Overhead (95/65#)
Max Strict HSPU in remaining 2:00 

-Complete ... I think I was right around 60 reps ... I gassed out pretty hard on this, first few sets went 12/10 and then it was mostly 6s from there ... rough ... this is definitely not how I usually train, so this was a fun/challenging workout.

6/8/26

AM Workout (0615)

Solid class workout this AM… really enjoyed getting it in… tough on the upper body. 

A.

Bench Press

3/2/1 

3/2/1

2 sets of 3-4 

-Went 225/235/245# for 3/2/1 and then 235/245/265# for 3/2/1 … then 2 sets of 4 at 235# … fun/lower stressing benching, just went off feel 

B.

2 Rounds Through (18 min clock): 

AMRAP 2:
300 Foot Shuttle Run (25’ increments) 

then AMRAP:

Ring Muscle-ups in remaining time

Rest :60

AMRAP 2:

250 Foot Shuttle Run (25’ increments) 

then AMRAP:

10 Hand Release Push-ups 

5 Double DB Snatches (50/35#) in remaining time 

Rest :60

AMRAP 2:

200 Foot Shuttle Run (25’ increments) 

then AMRAP:

10 DB Floor Press (2x50/35#)

5 DB Burpee Deadlifts (2x50/35#)  

Rest :60 

-Complete … didn’t get the exact reps, just went hard … I only remeber the muscle-ups … which were 15 on the first round (10/5) and then 8 on the second round (4/3/1) … the other rounds were just a pure sprint and I don’t remember exaclty how they played out. Solid and fun conditioning. 

PM Workout (1500)

Solid upper body session in the afternoon… had to adjust the volume down a little given the gym was so busy and I just couldn’t get on a few machines I had programmed… but still got a solid workout out of this. 

A.

Pause Bench Press 

5x3

Rest 2 minutes

-185#, 205#, 215#, 225#, 225# 

B.

4x6 

Supinated Pull-up: AHAP w/ 4 count Lower

4x6 Incline DB

Rest 2 minutes

-BW Pull-ups, DB bench went 2x55, 60 65, 70# … felt solid. 

C.

3x10 - close to failure

Supine Grip Lat Pull Down

Rest :60

-160# 

D.

3x10 close to failure

Machine Shoulder Press

Rest :60

-Complete

E.

20 minute EMOM

Odd minutes: 200m Row

Even minutes: 200m Ski

-Complete … not that bad … most intervals around :45-:50 … last few sets were a higher RPE, but still got them right around :50 

6/7/26

Frankly I feel beat up from the last few days ... have had extreme life stress the last few weeks with sick toddlers, travel, packing, moving to Hawaii etc.... its been a really tough time. I felt tired waking up this morning and ended up cutting out the planned cardio, but I did get in some nice ab work and a lighter arm pump. It was good to just move and sweat a little... but I feel TIRED. 

A.

Leg Lift Hold – 3x1 min

V-ups - 3x20

Stability Ball Legs Lifts – 3x10

Minimal Rest

-Complete

B.

Stability Ball Crunches - 3x30

Abwheel Rollouts - 3x10

Side Plank x30sec/side 

Minimal Rest 

-Complete 

C.

3x15 

DB Reverse Curls

DB Overhead Extensions

Rest :60

-2x10# reverse curls, 50# overhead ext. 

D.

3x15 

DB Rows (2x65#) 

Bench Dips

Rest :60

-Complete 

E.

3x15 

Concentrations Curls 

DB Kick-Backs

Rest :60

-25# concentration curls, 2x15# kick-backs 

6/5 & 6/26

 Complete Rest 

6/4/26

AM Workout (0615)

Solid class this AM ... I am dog tired between duty on Sunday into Monday and staying up late packing for the move the last few nights ... going on about 4-5 hours of sleep 3 nights this week and I'm feeling it... I very rarely ever do stuff like this to myself... but life is just getting the best of me. Felt like tired ass today... but got in what intensity I could ... part B was super fun and I felt flowing through that. 

A.

EMOM 15 (3 sets):
Min 1 - 8-10 Ring Rows + 5-10 second chest-to-ring hold

Min 2 - 2-4 Wall-Walks + 8-10 Wall-Facing Shoulder Taps 

Min 3 - :30-:45 Hollow Hold

Min 4 - 50’ HSW

Min 5 - 50’ HSW 

-Complete ... this was tough for me, especially given my level of life stress and this is the type of gymnastics stuff I struggle with, tried to get in what quality work I could. 

B.

Every 3 for 18 (6 sets) of:

200m Run then…

AMRAP*: 

10 Cal Echo Bike

50 ft Burpee Broad Jump

10 Cal Echo Bike

100’ Farmer’s Carry (2x90/60# DB) 

*No rest between sets, pick up where you left off on the AMRAP each set 

-Complete ... I don't remember my exact rounds, but this was really fun and I enjoyed getting this in. Solid aerobic conditioning. 

PM Workout (1530)

Had a decent pump this afternoon, enjoyed getting this in. 

A.

Bench Press 

3x10 

Rest 2 minutes 

then...

Feet Up Pause Bench Press 

3x10

Rest :90 

-185# across for the regular bench, 135# for the feet up pause bench 

B.

3x8-12 - close to failure 

BB Skull Crushers

BB Curls

Rest :90 

-80# EZ bar across 

C.

3x8-12 - close to failure 

DB Hammer Curls

DB Rock-N-Roll Skull Crushers

Rest :90 

-2x40# DB across 

D.

3x15

DB Seated Incline Curls – 11/4

Tricep Push Downs - squeeze

for one at bottom

Rest :60

-2x10# DB on the curls and 50# on the push-downs 

E.

3x15

Zottman Curls

OH Triceps Extension

Rest :60

-2x15 for ZC and 40# for the OH extensions