6/3/26

AM Workout (0615)

A.

2 Back Squats + 2 Seated Box Jumps (24" box) 

Sets 1-2 @ 80-85% (350-370#) 

Sets 3-4 @ 85-90%  (370-390#) 

Set 5-6 @ 85%+ (370#)+ 

-Sets went, 315#, 365#, 375#, 385#, 385#, 405# ... felt solid throughout this, 405# went up easily. Fun stuff. 

B.

For time:

3-6-9-12-9-6-3 

Toes-to-Bar

Front Squats (185/125#) 

-5:57 unbroken ... sets of 12 and 2nd set of 9 were tough, but overall a fun/shorter workout. It was nice to put the pedal down and not really have to think about anything during this metcon. A nice variation from all the thought/planning etc. that went into the Open/QF/SF. 

PM Workout (TBD)

A.

6 Sets
25/20 Cal Ski
12 Lateral Over-the-Bar Burpees
20 Toes-to-Bar
-rest 1:30 between sets- 

or other cardio? 

2 Sets

25/20 cal Echo Bike (80/70+ RPM)

1 Power Clean (225/155)

2 Sets

25/20 cal Echo Bike (80/70+ RPM)

1 Power Clean (235/160)

2 Sets

25/20 cal Echo Bike (80/70+ RPM))

1 Power Clean (245/165)

6 Sets

25/20 cal Echo Bike (80/70+ RPM)

1 Power Clean (255/170)

B.

Cable Rotations/ low to high –

3x10 each

Cable Crunch – 3x20

Cable Rotations/ High to low –

3x10each

Minimal Rest 

C.

Supine Toes to Bar – 3x10

Weighted Sit Ups – 3x15

DB Side Plank – 3x45 sec each

Minimal Rest

D.

Leg Lifts - 3x20

Stability Ball Crunches – 3x30

Russian Twist - 3x20 

Minimal Rest 

6/2/26

 AM Workout (0615)

A.

Bench Press

3/2/1 @ 70/75/80% 

3/2/1 @ 75, 80/85-90%

4-5 @ 65-75%

4-5 @ 65-75%

Rest 2 minutes 

-Didn't totally go off the %s today ... went 225# x 3, 245# x 2, 265# x 1 for 2 waves and then did 225# for 5 and 4 after. 

B.

EMOM 8 (2 sets) of:

Min 1 - 250 ft Shuttle Run

Min 2 - 10 DB Bench (2x50/35#) 

Min 3 - 50 Double-Unders

Min 4 - 5 Devil’s Presses (2x50/35#) 

then at 12:00…

3 RFT:

250 ft Shuttle Run

10 DB Bench Press (2x50/35#) 

50 Double-Unders

5 Devil’s Presses (2x50/35#) 

-Complete ... didn't get the exact time on the 3 RFT, but it went by very quickly / unbroken. 

PM Workout (1500)

Had an okay workout today... the strength stuff was of such a low volume that I didn't really get a huge pump, but overall still enjoyed getting this in... the gym was extremely busy so I had to slightly modify the workout around, but overall still got a decent lift / sweat out of this. 

A.

Close Grip Bench Press - 1 RM / Heavy Single 

-Singles went 225#, 240# 

B.

CGBP - 3x2 @ 90% (215#) of today’s single

3x3 Chin-ups - AHAP

Rest 2 minutes 

-Chin-ups went 45#, 70#, 80# 

C.

3x3 

Neutral Grip DB Bench Press

DB Row 

Rest :90 

-Presses went 2x80# for 2 sets and then 1 set of 2x85# 

-Rows across at 110# 

D.

3x8-12 - close to failure

Machine Incline Bench

Rest :90 

-160# 

E.

3x8-12 - close to failure

Machine Shoulder Press

Rest :90 

-120# 

F.

10 Sets:

250m Row

Rest :60 

-Complete, kept the first few sets at a 1:30 / 500m pace and then on the back half of the sets kept around a 1:27 - 1:29 / 500m pace ... good/short cardio. 

6/1/26

I had duty last night ... essentially serving as a security guard from 0800 on Sunday until 0800 on Monday morning... got this workout in after I came off the duty... Felt pretty awful given I slept from 2300 to 0500 on an old crappy Marine Corps mattress... anyway, got in what I could and didn't feel strong at all, but I did get through everything and was glad I did. 

A.

Front Squat  - 1 RM / Heavy Single 

-Singles went 295#, 325# ... was hoping to go up to 350#+ but I just shut it down at 325# ... it felt pretty heavy for the day. 

B.

Front Squat - 3x2 @ 85% (275#) of today’s single

Rest 2 minutes 

-275# 

C.

Back Rack Reverse Lunges 

4x3/leg 

DB Deadlift 

4x8-10 

Rest 2 mins 

-Reverse Lunges at 205#, DB deadlifts at 106# (per hand) 

D.

40-32-24-16-8

Echo Bike Cals

GHD Sit-ups 

-This took a little over 14 minutes ... didn't feel great and frankly I didn't want to do this ... but forced myself and overall didn't feel that bad. 

E.

3x8-12 close to failure 

Hamstring Curls

Leg Extensions 

Rest 2 mins 

-180# across 3x10 on both movements

F.

Hip Abductors x 10-15

Hip Adductors x 10-15

1 Min Standing Bent Knee Calf Iso Hold x :45 - each leg 

-250# across for 3x10 on both movements, BW calf is hold

5/31/26

 Complete Rest / Duty

5/30/26

Had a very chill lower body / ab workout today ... travel/moving/life/parenting stress is definitely getting the best of me... I didn't have it in me to do anything hard. Just got in some lower RPE stuff and got a light leg pump. 

A.

Seated Leg Press Machine

4x10 

Rest :90

-160#, 180#, 200#, 200# 

B.

Leg Extensions 

4x10

Rest :90 

-180# across 

C.

Leg Curls

4x10

Rest :90

-160# across 

D.

Seated Leg Press Calf Raises 

4x15

Rest :90 

-180# across 

E.

Cable Rotations/ low to high –

3x10 each

Cable Crunch – 3x20

Cable Rotations/ High to low –

3x10each

Minimal Rest 

-Complete

F.

SupineToes to Bar – 3x10

Turkish Sit Ups (2x20# KB) – 3x10

KB Side Plank – 3x30 sec each w/ 20# KB 

Minimal Rest'

-Complete

5/29/26

4 Mile Hill Run 

-This took just over 40 minutes ... lots of rolling hills and the last 1/2 mile straight up hill ... despite being a shorter distance this was a very tough run. Perfect weather and very enjoyable ... about 70 degrees and sunny when I ran around 0900. 

5/28/26

Today was overall a decent workout, not very taxing and nice to sneak while on vacation... have been hugely stressed out with moving stuff / long weekend at home with an infant and a sick toddler ... haven't been doing well, but I was grateful to get this in and sweat and move a bit. 

A.

Leg Lift Hold – 3x1 min

V-ups - 3x20

Legs Lifts – 3x10

Minimal Rest

-Complete 

B.

Plank – 3x:60

Side Plank x :30 each side 

Rest :60 

-Complete 

C.

3x15

Seated DB Curls

Rest :30

DB OH Tri Extensions 

Rest :90

-2x25# for curls, 60# extensions 

D.

3x15

EZ Bar Spider Curls

Rest :30

DB Kickbacks 

Rest :90 

-60# curls, 2x15# kickbacks 

E.

3x15

Tricep Extension Machine

Bicep Curl Machine

:60 

-Complete

F.

Row 5k 

-19:24 ... took this at a moderate pace, goal was to go sub 20:00 / keep the row below a 2:00 / 500m pace ... not too taxing, but was a nice sweat.