03/11/26

AM Workout (0600)

Put this together on the spot and enjoyed getting this in at home ... not too taxing and a great way to start the day. 

A.

On a running clock... 

EMOM 16 (4 sets) of:
Min 1 - 10 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Handstand (against wall) 

Rest 4 minutes and then at 20:00... 

Every 8 for 24 (3 sets) of: 

500m Row

500m Ski

1000m Bike Erg 

-EMOM 16: Complete, bodyweight ... nice bodyweight pump / way to wake up. 

-E8F24: Complete ... these were at about 8 RPE aerobic pace ... got all of them right around 6 minutes, slight sweat, but not taxing. 

PM Workout (TBD) 

A.

Double DB Bent Over Row 

3x10

Rest :90

B.

Neutral Narrow Grip Lat Pull-Down

3x10

Rest :90

C.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

DB Pull-Overs x 10 

Rest :90

D.

EZ Bar Curls (75# last week)

3x12

Push-ups 

3x 20

Rest :90

E.

Reverse EZ Bar Spider Curls (30# last week)

3x12 

Bench Dips 

3x 10

Rest :90

F.

1 Set of Run the Rack - start w/ 50#s and go down

DB Hammer Curls x 10

-50#s, 35#s, 25#s, 15#s, 10#s ... all for one big set, fun finisher 

G. 

3 Sets:

20 Banded Push-Downs (purple band)

20 KB Side Bends (10/side) 

Rest :60 

H. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10 

Minimal Rest

03/10/26

AM Workout (0915)

Today was overall a decent session ... not too taxing ... kept the RPE low, but got a nice leg/ab workout of this. Just listened to my body and cut out the conditioning I had planned. 

A.

8 Minute EMOM
2 Front Squat
*Start around 65% (205#) and work up to an RPE 8 over the course of the 8 sets.

-205# x 2 sets, 225# x 2 sets, 245# x 2 sets, 265#, 275#  

B.

8 Minute EMOM
2 Back Squat
*Start around 65% (275#) and work up to an RPE 8 over the course of the 8 sets.

-275# x 2 sets, 295# x 2 sets, 315# x 2 sets, 335#, 345# 

C.

3 Sets:

8 Single-Arm KB Overhead Squats (in regular training shoes, not WL shoes) - each arm 

Rest :30 between arms 

-Complete, used a 25# KB ... this was more of a mobility drill than anything... really hard to stay upright for me ... lots to gain here from getting better at this movement. 

D.

3 Sets: 

:45 Double Kettlebell Flutter Kicks 

Seated DB Calf Raises x 20

Rest :60

-2x25# KB for the flutter kicks, 2x60# DB for calf raises 

E.

3 Sets:

Standing Barbell Calf Raises x 20 

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Rest :60 

-135# calf raises 

PM Workout (1600)

4 Mile Easy Run

-Complete ... ran a 9:30 pace for a total time of 38 minutes ... nice and easy and 70 degrees outside... nice to move and sweat. 

03/09/26

AM Workout (0900)

Overall a solid class workout today, enjoyed getting this in. 

A.

On a 15:00 Clock:

Build up to a heavy / 1 RM for the day 5 RM Push-Press

-135# x 5, 135# x 5, 185# x 5, 205# x 5, 225# x 5 … didnt’ push this, just got in a lot of good reps … 225# felt solid. 

B.

AMRAP 13:

3* Power Clean (135/95#)

3* Strict HSPU

30 Double-Unders 

*Add 3 reps per round (3,6,9, etc.)

-Result = 

Finished the round of 15 + 11 SHSPU into round of 18 ... went unbroken on the HSPU through the round of 12 ... then 10/5 ... 7/4 (of 18). Singles on PCs throughout. 

Rest 10 minutes then…

C.

EMOM 10:

20’ HSW

-Complete … was warmed up for handstands after parts A and B, snuck this in after class. 

PM Workout (1500)

Had a solid afternoon session... lots of upper body pump, felt decent overall and enjoyed sneaking this in at home. 

A.

4 Sets:

Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 145)

Rest 2:00

-155# across

B.

Incline DB Narrow Press

3x10 (last week 45s)

Rest :60

-2x50#

C.

Reverse Key Press

3x10 (last week 45s)

Rest :60

-2x50#

D.

Incline Rotating Fly 

3x10 (last week 15s)

Rest :60

-3x8 for 2x25# ... no pain in my bicep like there was 2 weeks ago with 2x15# for 3x10 

E.

Barbell Skull Crusher

3x8 (90 last week)

Rest :60

-95#

F.

3 Super-Sets:

Rope Overhead Extension x 10 

Rope Tricep Push-Downs x 10 

Rest :60

-35#

G.

Double D Push Down

3x12 

-35#

H.

Every 2 for 6 (3 sets) of:

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

-Complete

03/08/26

Complete Rest / travel back home. 

03/07/26

Open Workout 26.2 

For time (15 min cap): 

80-foot dumbbell overhead walking lunge (50/35#) 

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 C2B pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 ring muscle-ups 

-10:42 … I was nervous going into this given my recent bicep injury a bit over 2 weeks ago... once the clock got going I didn't really stress about it ... otherwise this was just tough … unbroken pull-ups, 12/8 on C2B and then finished the last set of DB snatches at 7:23 … then went 5-5-4-3-3 on the rings … overall I was happy with this score, despite initially hoping to be a bit faster than this … I don’t think I could have really improved much anywhere … I did gas a bit on the last set of lunges, but this was a lot of lunging for me, definitely something I am looking forward to training in the future. Overall happy with this and happy to get in a decent effort while traveling. Might have gone slightly faster back home given the heat/humidity in Orlando, but overall I am happy with my effort/performance here. 

03/06/26

Active Recovery Day. 5 Mile Easy Aerobic Run. 

-48:30 for about a 9:30 mile pace ... down in Orlando visiting family ... ran around 0630 and it was really nice out ... about 70 degrees and humid... it was REALLY nice to run in some good weather after the very harsh DC winter this year. 

03/05/26

 Complete Rest 

03/04/26

Bit of a longer session today... pushed together some CF conditioning that I put together on the spot and then added in my lifting... Got a really solid pump from this and enjoyed getting this in ... entire thing took about 95 minutes ... fun stuff, but definitely a bit longer working out than I usually would in one session. Also, lots of pulling today and zero bicep pain/tightness...which I am stoked about ... still hoping for no kipping gymnastics stuff this week so I can feel it out a bit more before going max effort in an Open workout.  

A.

AMRAP 20:

250/200m Row

4 Wall-Walks

250/200m Row

6 Wall Facing SHSPU

250/200m Row

8 SHSPU 

250/200m Row

10 Strict Dips 

-3 Rds ... came off the last 250m of the third round right at 20:00 and then finished the last 10 dips to round out the workout at about 20:18 on the clock ... all sets unbroken, tried to keep the row around 1:45-1:50 the entire workout. 

B.

Double DB Bent Over Row 

3x10

Rest :90

-2x60# 

C.

Neutral Narrow Grip Lat Pull-Down

3x10

Rest :90

-145# 

D.

Barbell Row 

3x10

Rest :90

-115#

E.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

DB Pull-Overs x 10 

Rest :90

-90# LPD, 35# pullopver

F.

EZ Bar Curls (50# last week)

3x12

Push-ups 

3x 20

Rest :90

-75# curls, BW PU 

G.

Reverse EZ Bar Spider Curls (30# last week)

3x12 

Bench Dips 

3x 10

Rest :90

-45# curls, BW dips 

H.

1 Set of Run the Rack - start w/ 50#s and go down

DB Hammer Curls x 10

-50#s, 35#s, 25#s, 15#s, 10#s ... all for one big set, fun finisher 

I.

3 Sets:

20 Banded Push-Downs (purple band)

Rest :60 

-Complete

J. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10 

-Complete, 35# plate for twists