3/30/26

AM Workout (0600)

A.

2026 Quarterfinals Workout 3

For Total Time – 12 Minute Time Cap 

3 Rounds: 

50 Double Unders
10 Deadlifts (225/155) 

then…

2 Rounds:
50 Double Unders
10 Deadlifts (275/185)

then…

1 Round:
50 Double Unders
10 Deadlifts (315/225) 

B.

GHD SIt-ups? 

PM Workout (TBD)

A.

3 Sets:

Bulgarian Deadlifts x 6 each leg

Rolling Hamstring Curl x 10 

Rest 1-2 minutes

B.

3 Sets:

Hamstring Curls x 10-12 reps 

Standing Calf Raise x 6 + 10 - 6 reps with 2 count pause at the top followed by 10 normal reps 

Rest 1-2 minutes 

C.

3 Sets:

KB Goblet Cossock Squat - 6 each side
GHR x 6-10 reps 

Rest 1-2 minutes 

D.

3 Sets:

Reverse Crunch x 15 

Side Plank x :30 each side 

Knees to Elbows x 10 

Minimal Rest 

3/29/26

 Active Recovery Day ... not really sore in my legs/posterior chain, which is good for the last QF workout with 60 deadlifts tomorrow... but my biceps/forearms are feeling yesterday! 

A.

3 Sets:

PVC Deadbug Overhead Extension w/ 2 second pause at top x 10 reps 

:60 Pigeon Stretch - R 

:60 Pigeon Stretch - L 

-Complete

B.

3 Sets:

:60 Bent-Knee Calf Iso Hold - R

:60 Bent-Knee Calf Iso Hold - L

-Complete

C.

3 Sets:

:60 Couch Stretch - R

:60 Couch Stretch - L 

:60 Frog Stretch 

-Complete

D. 

20 Minute Easy C2 Bike 

-Complete ... was going to go for 30 minutes, but my infant son woke up earlier than I thought he would ... just called it at an easy 20 minutes. 

3/28/26

2026 Quarter Finals Workout 2

For Time – 15 Minute Time Cap 

**Complete in any rep scheme** 

80 Dumbbell Hang Squat Cleans (50/35 lbs) 

40 Bar Muscle-Ups 

-11:17 … my strategy going into this was: 

10 bar MU

10 squat cleans 

Then…

10 rounds of: 

3 bar mu 

6 squat cleans 

Then… 

10 squat cleans 

I stuck to this plan and overall it went really well … I was able to get all the sets unbroken up until ending on 16 squat cleans … this went 6/5/5 and my grip was just completely shot by this point. Overall I paced everything decently, almost missing my last bar MU … I did want to finish closer to 10 minutes on this, but I am happy with my effort and performance ... this was just generally a brutal workout. Fun stuff. If I ever do this again, I might just try a straight 10 rounds of 4/8 and see if I can improve my time at all. 

3/27/26

2026 Quarterfinals Workout 4

For Time – 20 Minute Time Cap 

1000m Row
30 Clean & Jerks (135/95 lbs) 

1000m Row
30 Strict HSPUs 

-12:59 … splits went: 

3:32 / 6:43 / 10:38 / 12:59 … I was very happy with my gameplan / strategy here … kept the first row around 1:45 and the second row closer to 1:50 … consistent singles on the C+J for a 3 minute ‘grace’ and then 8-7-6-4-3-2 on the HSPU … I originally wanted 8-7-6-5-4, but I had to adjust that plan on the fly as the set of 5 started really feeling painful and I didn’t want to hit complete failiure … lost a little time there, but I was able to maintain a :10 or less break between each set of HSPU. This is a really good performance for me given I have historically really struggled with HSPU. Overall, I am really proud of myself on this one, the work I've put in to get here and I am looking forward to the crazy bar MU workout tomorrow! 

3/26/26

Workout 1 

 

2026 Quarterfinals Workout 1 

For Time – 12 Minute Time Cap 

10 Shuttle Runs (25’ down and back) 

20 Overhead Squats (115/80 lbs)
30 Burpees Over Bar 

- Rest 1 Minute - 

30 Burpees Over Bar 

20 Overhead Squats

10 Shuttle Runs 

-8:22 (tie break of 30 burpees @ 3:22 … I was really shooting for under 8 minutes on this workout… was on pace for that after the first half, but definitely trailed off on the second set of burpees and the last set of shuttle runs was terribly slow. Overall I am happy with this effort as I really couldn’t have done much differently and I was really proud of myself for getting all the OHS unbroken and all good reps. Fun/sprinty workout that really didn’t leave me too taxed, very excited it is out of the way and I am looking forward to the next one. 

Workout 2

Got in some mobility / skill work this afternoon... was nice to get in. 

A. 

3 Sets:

PVC Deadbug Overhead Extension w/ 2 second pause at top x 10 reps 

:60 Pigeon Stretch - R 

:60 Pigeon Stretch - L 

-Complete

B.

3 Sets:

:60 Bent-Knee Calf Iso Hold - R

:60 Bent-Knee Calf Iso Hold - L

-Complete

C.

Standing Calf Raise w/ slow eccentric 

3x10 

Rest :60-:90 

-Complete, used 90# on a smith machine, feet on a 45# plate

D.

DB Hang Squat Clean Skill Work for about 15 minutes 

-Complete ... messed around with grip / position / unbroken sets of 6-10 reps ... made sure not to tax my legs at all, but just get in some movement / practice here. 

3/25/26

Complete Rest 

3/24/26

Last session before QF 2026 … pushed the aerobic work and overall enjoyed getting this in. Looking forward to resting tomorrow and taking a shot at the workouts over the weekend. 

A.

Every 3 for 24 (4 sets): 

Station 1: 30 Cal Echo Bike 

Station 2: 500m Row 

-Complete … didn’t get the exact times here … but really tried to push both the bike and the row … this was very good aerobic conditioning … bike times suffered a bit over the sets, but I was fairly consistent on the row. 

B.

5 sets of:
4 Weighted Strict Pull-ups (26#) 

6 Strict Pull-ups

8 Strict Dips

Rest :60 

-Complete … nice pump finisher, not too taxing. 

3/23/26

AM Workout (0615)

Class workout was B and C … snuck in some moderate snatches prior to class… overall a solid and enjoyable workout, not too taxing. 

A.

Every 2 for 20 (10 sets) of:

5 sets of 2 - Snatch - RPE 6+ 

5 sets of 1 - Snatch  - RPE 7+ 

-Went 135#, 135#, 185#, 185#, 195# for the doubles and then 205# across on the singles … haven’t been snatching much and wanted to sneak in some reps before QF 

B.

For time:

3 Rounds of:

30 Double-Unders

3 Cleans (185/125#)

then… 

3 Rounds of:
30 Double-Unders

2 Cleans (225/155#)

then…

3 Rounds of:

30 Double-Unders

1 Clean (245/175#) 

-6:10 … power clean singles on each rep

C.

3 Sets of:

20 Double KB Front Rack Step-up (10 per leg with 2x35# KB to 20” box)

Rest :30

:30 Banded Pollof Press Hold (each side) w/ green band

Rest :60 

-Complete 

PM Workout (1500)

Kept this afternoon workout pretty light with QF coming up, but it was nice to squat and then get a decent pump from some lighter weights. 

Warm-up 

Pause Overhead Squat (no weightlifting shoes) - 2 sec pause in bottom

4x8 

Rest 2 minutes 

-45#, 65#, 65#, 75# 

A.

3 Back Squat @60% 1RM Back Squat (265#)
2 Back Squat @70% 1RM Back Squat (315#)
1 Back Squat @80% 1RM Back Squat (355#)
*Rest as needed between sets.

-Complete

B.

Bench Press 

3x10 

Rest 1-2 minutes

-185# across

C.

Close Grip Bench Press 

3x10 

Rest 1 minute

-135# across 

D.

Single-Arm Tricep Cable Push-Down

3x10/arm 

-25# across

E.

Rope Overhead Extensions

3x12 

-55# across