9/01/26

AM Workout (0500)

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 

Front 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. 

PM Workout (TBD)

A.

3 Sets:

Echo Cals x 25 

Deficit Push-ups x 20

Supine Ring Pull-ups x 10

B.

Slight Decline DB Bench 

3x12

DB Pullover 

3x12

C.

CGBP 

5x3

Paralell Bar Dips 

10-8-6-4-Max 

D.

DB Floor Press

4x8

E.

4 Sets: 

Prone Incline DB Curl x 10

Two Handed KZ Skull Crushers x 10  

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

8/27/26

AM Workout (0500)

A.

Every 5:00 for 25:00 (5 sets) of:

8 Strict HSPU (on DBs to 1 abmat on a 35# plate) 

15/12 Cal Echo Bike

21 KBS (53/35#) 

-Complete … this was supposed to be 9 regular HSPU, but my wrist is still sore/tender/unusable, so I adjusted to a neutral grip on pair of DBs… these are WAY harder for me than regular HSPU, but overall this was good training … scaled the reps back from 9 to 8 becuase on the first set I got 8 unbroken (was trying for 9) and these were just tough for me overall. I tried to get these to not be a deficit with the extra plate in there... overall still got a really solid workout out this and had to break up the sets to 5/3 or 4/2/2 ... Grateful to atleast scale/modify and still get a solid session out of this. 

PM Workout (1300)

Had a decent workout this afternoon... was lower volume of some heavier pressing stuff, got through this in about 45 minutes. 

A.

3 Sets:

Inch-Worm, hands only x 10

Spider Complex to Horizontal Rotation x 5 

Dynamic Push-ups x 10

-Complete

B.

Seated DB Press

5x5 

Push-ups

5 x Max

-2x55#, 65#, 70#, 75#, 75# ... can't remember push-ups, but just tried to get a big pump

C.

Slight Decline DB Bench Press

15,12,10

-2x55# x 15, 2x65# x 12 and 80# x 8... didn't get 10 on that jump to the 80s, but went for it. 

D.

3 Sets:

Plate Front Raise x 12

Double D Tricep Push-Down x 12 

-25# FR and 50# push-downs

E.

3 Sets:

Russian Twists x 20 reps 

Strict Hanging Knee Raise x 10 reps 

Plank x :60 

Minimal Rest 

-Complete, 20# medball on the twists 

8/26/26

Complete Rest 

8/25/26

AM Workout (0500)

A.

AMRAP 15:

10 Single DB Farmer’s Carry DB Box Step Overs (24/20” w/ 50/35# DB)

200m Run

15/200m, 20/200m etc… adding 5 step-overs each round

-35 Step-Overs + some running ... I went out the door at 14:30 for that last 200... overall felt consistent here, this was some good cardio and not too taxing. 

B. 

Every 2:30 for 10:00 (4 set) of:

Back Rack Reverse Lunges x 10 reps 

-135#, 155#, 155#, 175# ... kept these light, didn't push the loading. 

C.

EMOM 10:
12 GHD Sit-ups

-Complete 

PM Workout (1300)

Had a decent afternoon workout, lots of different movements than I usually train, but overall it was a solid session, but didn't leave me wrecked. 

A.

3 Sets:

Banded Hamstring Curls x 10

Leg Cradle Lunge Twist w/ Drunk Step x 10 yards

Hollow Rocks x 10

-Complete

B.

Back Squat

5x5

DB Incline Rows

5x10

-Squats went 315#, 315#, 335#, 335#, 345# ... rows were 2x50# across 

C.

Heel Elevated BSS 

12,10,8

-2x50# across 

D.

3 Sets:

Bench Adduction x 8

Single Leg Calf Raise x 15 

Banded Anterior Tibialis (red band) x 25 

-Complete 50# DB to bumper plate on the SLCR 

8/24/26

AM Workout (0500)

A.

27-21-15-9

Cal Row

Cal Ski 

-8:29 ... this was supposed to be the 2015 open workout with cal row / thrusters ... but I am laying off my wrist... still got a decent cardio sprint out of this... got a sweat, but wasn't taxing. 

B.

Every 2:00 for 10:00 (5 sets) of:

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

-Complete ... there was some overhead lifting in class... just got this in instead. 

PM Workout (1430)

Overall got a decent pump this afternoon... really liked the shoulder finisher at the end... wrist didn't hurt on any of the movements except slightly on the push-ups... but overall happy/pleased I didn't have pain... that tends to make me believe this is not a break and was only a sprain. 

A.

3 Sets:

Lunge Position Lateral Banded Rotations x 15 reps

Medball Explosive Lateral Scoop Throw x 10 reps  

Med Ball Seated Throws x 10 reps

-Complete

B.

Slight Incline DB Bench

12-10-8

-70# across 

C.

CGBP 

5x4

Push-ups

5x10

-185#, 195#, 205#, 205#, 185# ... the push-ups, while low in volume, did catch up with me and I backed off on the weight on the final set. 

D.

Dips

15,12,8

-Fail ... this was actually 3x8... I was pretty cooked by this point and didn't have much go after the above work. 

E.

3 Sets:

DB Lateral Raise x 12

Barbell Front Raise x Max @ 45#

Incline Bench Rear Delt Fly 

-2x20# for the DB movements ... 8 reps each set on the FR ... tough and pumpy, but fun.