6/21/26

A.

Bench Press

4x10 

Rest 2 mins

B.

Pause Bench Press 

5x3 

Rest 2 mins

C.

Pause Board Bench Press 

3x3 

Rest 2 mins

D.

5 Sets

10 Dumbbell Bench Press @ RPE 8/10

-rest 30 seconds-

30 sec Max Strict Handstand Push Up

*Rest 2-3 minutes between sets.

E.

3 Sets

5 Weighted Strict Pull Up

-rest 30 seconds-

10 Strict Pull Up (cap at 60 seconds)

-rest 30 seconds-

15 Ring Row (adjust body angle to make these challenging but able to be performed in two sets or less)

*Rest 2-3 minutes between sets.

F.

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Incline Dumbbell Curls @8/10 RPE

30-60 sec Plank on Rings

*No rest between sets. Just move fluidly from one exercise to another.

6/20/26

Dropped into another box in Annapolis today and got in what was on the board. It was a fun partner workout... haven't trained KB snatches in a very long time (years?) but they felt solid and it was nice to get in a different movement.

A.

3 RFT, with a partner, alternating reps as needed:

50 Cal Echo Bike

50 KB Snatches (70/53#)

50 Burpees

-Complete ... this took us right around 20 minutes, don't remember the exact time ... was a nice sweat. 

6/19/26

 Complete Rest 

6/18/26

Dropped into a box here in Annapolis and did what was the on the board ... has been one hell of a week with movers here and wrapping up things at work... I was extremely tired when I woke up this morning... but forced myself out of bed and got in a morning class ... snuck in part B while the rest of the class was finishing the workout.

A.
For time:

1000m Run

200m Row

800m Run

400m Row

600m Run

600m Row

400m Run

800m Row

200m Run

1000m Row

-25:04 ... this was fun, kept a fairly consistent pace on this and got a nice sweat. 

B.

'Death by Strict Pull-ups'

-10 + 6 

6/17/26

4 Mile Easy Run 

-Complete ... ran around 40 minutes ... kept this extremely easy and didn't push the pace at all ... still have movers at the house and snuck this in while my wife was home to manage the movers. 

6/16/26

"Complete Rest" ... very stressful/long day of having movers in the house. 

6/15/26

AM Workout (0615)

Solid AM class today, had a lot of fun getting this in. 

A.

3 Sets:
2-3 Back Squats @ 75-85% (330-375#)

straight into…

Max Distance Broad Jump 

Rest 2 minutes

then…

3 Sets:
1-2 Back Squats @ 85%+ (375#+) 

Rest 2 minutes

-First three sets went 335#, 355#, 375# for doubles and then the heavier sets went 395#, 415#, didn't do the final sixth set as 415# felt tough! 

B.

4 Sets (16:00 clock): 

AMRAP 2 Minutes:
200m Run 

10 Power Cleans (155/105#)

Max Front Squats (155/105#) in Remaining Time 

Rest 2 minutes between sets 

-15,10,7,7 ... this was really tough conditioning and really fun! 

PM Workout (1500)

Have extreme life stress going on (moving to Hawaii and my movers are coming this week) ... didn't have much fortitude to do anything tough, but got in a nice lower body pump. 

A.

Leg Press

4 x 10-12 

Rest 2 minutes 

-360# across 

B.

3x-6-8, close to failure

Hamstring Curl

Leg Extensions

Rest 2 minutes

-225# across 

C.

3x-6-8, close to failure

Hip Abductors

Hip Adductors 

Rest 2 minutes

-300# across 

D.

Standing Calf Raise

4x10-15 

Rest 1 min 

-350# across

E.

EMOM 10:

12 GHD Sit-ups

-Complete

6/14/26

Today was overall a decent workout ... had to couple together a few workouts given the weird week ... cut down the volume and got in the stuff I most wanted to. 

A.

3 sets:

Plank w/ feet in rings and body extended x :30

Russian Twist – 3 x 20 each

Roll outs – 3x10

Rest 1 min 

-Complete, 35# plate for RT 

B.

5/3/1 Deadlift 

70% (365#) x 3, 80% (415#) x 3, 90% (465#) x 3+

-5 reps at 465# ... definitely didn't feel light today! But glad to at least hit 5 reps. 

 

C.

3 sets:

KB Side Bends x 10-15 reps/side 

Bent-Knee Calf Raise Iso Hold x :60/side 

Rest 1 min 

-Complete, 70# KB side bends 

D.

3x20-15-12 

EZ Bar Curls 

Rest :30

EZ Bar French Press

Rest :90

-75# across 

E.

3x20-15-12 

DB Spider Curls

Rest :30

Double D Push-Downs

Rest :90

-2x25# curls, 55# push-downs

F.

3x20-15-12 

DB Incline Curls

Rest :30

Cable Push-Downs 

Rest :90

-2x25# curls, 55# push-downs

6/12 - 13/26

 Complete Rest / solo parenting. 

6/11/26

Kept the weights lighter today and rest intervals short, but overall got a really solid pump out of this and enjoyed getting it in. 

A.

4x10 Incline Bench

4x6 Batwing Row –

4ct hold at top

Rest 2 minutes

-135#, 2x25# BWR

B.

3x10 Chin-ups - AHAP

3x10 NG DB Bench @25% Bench 1RM (~65-70#) 

Rest 2 minutes

-BW chin-ups, 2x75# DB bench

C.

3x10-12. 

Incline DB Bench

Strict Pull-ups 

Rest 2 minutes

-2x60# incline bench, BW pull-ups

D.

3x10-12 

NG Seated DB Press

Double DB Row

Rest 2 minutes

-2x35# press, 2x75# rows 

E.

3x6-8 

BB Skull Crushers

BB Curls

Rest :90

-85# across 

F.

3x6-8 

DB Hammer Curls

DB Skull Crushers

Rest :90

-2x35# across 

G.

3x15

DB Reverse Curl

Rest 1 min

-2x15# 

6/10/26

Active Recovery Day. 5 Mile Easy Run. 

-Complete ... ran about 9:30 pace and took this easy ... not taxing and I really enjoyed getting this in at the start of my day. 

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