5/7/26

2026 Age Group Semifinals Workout 1 

5 RFT:

7 Squat Snatches (135/95#)

3 Rope Climbs (15’)

5/6/26

 Complete Rest 

5/5/26

AM Workout (0615) 

Solid class workout today overall ... enjoyed getting this in ... wasn't too taxing overall and I was happy to get in some HSW practice ... I haven't HSWed at all since injuring my wrist a few weeks/months ago... been rehabbing and will have to do it this week for semi-finals. 

A.

Every 2 for 6 (3 sets) of:

1 Push-Jerk @ 80-85% (240-255#) 

straight into…

Every 2 for 6 (3 sets) of:

5-6 Push-Jerks @ 55-65% (165-195#) 

-235# for the singles ... 185# for 3x6 

B.

On a running clock:

AMRAP 6: 
400m Run into… 

AMRAP:

9 Air Squats

7 Push-ups

5 Toes-to-Bar 

straight into... 

AMRAP 6: 
400m Run into… 

AMRAP:

9 Air Squats

7 Push-ups

5 Toes-to-Bar 

straight into... 

AMRAP 6:

Max Distance Bike Erg 

-Complete ... didn't calculate the exact rounds/reps on the bodyweight stuff ... got a little over 3000m on the bike. 

Rest about 10 minutes then... 

C.

Every 2 for 12 (6 sets) of:

20' HSW (unbroken) ... got all these easily, this was just skill practice / a bit of time on my hands. 

PM Workout (1500)

Had a really decent afternoon workout... was originally planning on doing some higher volume on the deadlifts, but given there will be some heavy deadlifting in the SF workout this week, I cut that back a bit. Overall had a nice workout, got a super solid pump out of this. 

A.

Deadlift

3 @ 365#

3 @ 415# 

3+ @ 465# 

-rest 2:00-3:00 b/t sets-

-Complete, 5 reps at 465# ... felt very solid and definitely could have gotten more, but didn't want to wreck myself for SF. 

B.

‘Death by Strict Pull-ups’ 

-10 + 6 reps into the set of 11 ... massive pump out of this. 

C.

Lat Pull-Downs

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

E.

Hammer Strength Rows 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

F.

EZ Bar Curls

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-80# 

G.

DB Preacher Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x20# DB

H.

Sorenson Hold

3 sets of :45 

-rest 1:00-1:30 b/t sets-

5/4/26

AM Workout (0615)

Overall a decent class workout this AM … wasn’t too taxing, enjoyed getting this in. 

A.

3 Sets of:
RDL x 10 reps @ 40-50% of 1 RM Deadlift 

Rest :30

10 Alternating Cossack Squats 

Rest 2:00 

-Complete, used 225# on the RDL 

B.

AMRAP 6:
1 Power Clean (155/105#)

1 Front Squat (155/105#)

2 Power Clean

2 Front Squat

3/3 etc… 

-Round of 8s + 3 Power Clean … singles across on the cleans, unbroken FS 

C.

3 Sets:
8 Barbell Ab Rollouts 

:60 Paloff Hold (:30 each side)

:30 Hollow Rock 

Rest 1 min

-Complete 

PM Workout (1615)

4 Mile Easy Run

-Complete, untimed, enjoyed getting this in … near perfect weather, about 75 and sunny in DC today … really great/low stress time. 

5/3/26

After the extreme / long illness and travel I am not feeling great... I definitely don't feel like myself physically and the length of travel/illness has worn on me... still slightly sick, but wanted to move and get a pump ... put this together on the spot, kept the weights light and rest intervals short and overall got a solid pump out of this. Enjoyed getting this in and looking forward to feeling back like my normal self soon. 

A.

Bench Press

4 sets of 10 

-rest 2:00 b/t sets-

-190# across 

B.

DB Incline Bench Press

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x50# DB

C.

Bench Dips 

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-BW

D.

DB Rock-n-Rolls 

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x35# 

E.

Seated DB Overhead Extensions

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-50#

F.

4 sets

10 Inverse Skull Crushers

15 Banded Push-Downs 

-rest 1:30-2:00 b/t sets-

-BW ISC, 1 purple band

5/2/26

 Complete Rest 

5/1/26

Overall had an enjoyable class this AM … felt a bit more normal today. 

A.

AMRAP 20:

20/16 Cal Row

200 Ft Farmer’s Carry (2x70/53# KB)

100 Ft Plate Push (45/25# bumper plate) 

50 Ft Burpee Broad Jump 

-4 Rds + 75 Ft Farmer’s Carry … nice aeobic sweat, not too taxing. 

B.

EMOM 9:

Min 1 - 12 DB Rows (2x40# DB)

Min 2 - 16 DB Farmer’s Carry Reverse Lunge (2x40# DB)

Min 3 - 6 Strict Toes-to-Bar

straight into… 

EMOM 9:

Min 1 - 8 DB Z Press (2x40# DB)

Min 2 - 12 Steps of DB Death March (2x40# DB)

Min 3 - 8 Ab Wheel Rollouts 

-Complete … nice finisher, tougher than I thought it was going to be. 

4/30/26

AM Workout (0600)

A.

Back Squat

6 sets of 2 

Rest about 2 minutes between sets 

-325# for 2 sets, 345# for 2 sets, 355#, 365# … there were some %s for these, but just went off feel… first heavy squatting since getting sick and frankly it didn’t feel great. 

B.

Every 2:30 for 6 sets (15 mins):

Odd Sets: 10 Thrusters (115#)*

Even Sets: 15 Cal Echo Bike*

*Add 2 Thrusters and 5 Cal Echo Bike each set 

-Complete … didn’t get the exact times on these … at first I thought this was going to be far too easy… but that last set of 25 cals on the bike got me… definitely the highest I’ve gotten my HR since being sick and frankly it didn’t feel great. Still a bit of flem deep in my lungs and slight bit of sickness. 

PM Workout (1645)

A.

3-5 Mile Easy Run 

-4 Mile Run ... ran about 35 minutes, just under 9 minute miles ... overall was a solid run around Coronado Island Naval Air Station ... solid weather, about 65 and sunny. Happy to move and get this in and not be totally sick. 

4/29/26

Overall had a solid workout this AM … every day I am feeling a little bit better, even if I am still slightly sick… coughed much less throughout the workout and my congestion is less overall. 

A.

Bench Press

3-2-1

3-2-1

2 sets of 8 

-Went 205#, 225#, 235# for the waves of 3-2-1 and then 2x8 at 205# … kept the weights lighter on these, there were some %s but I just went based off of feel. The benchs at this gym were SO janky… like probably the flimiest crappiest benches I’ve ever used… but anyway, got this in and enjoyed it with some lighter weights. 

B.

On a running clock:

AMRAP 5:

300 ft shuttle run (25’ increments) 

10 DB Power Cleans (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

15 DB Bench Press (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

5 Devil’s Press (2x55# DB)

-Complete … don’t remember the exact reps, but go ta good sweat out of this … enjoyable / fun cardio.