A.
Bench Press
4 sets of 10
-rest 2:00 b/t sets-
190+
B.
DB Incline Bench Press
4 sets of 10
-rest 1:00-1:30 b/t sets-
-50+
C.
Dips
Strict Pull-ups
4 sets of 10
-rest 1:00-1:30 b/t sets-
D.
Deficit Push-ups
Ring Rows
4 sets of 10-15
-rest 1:00-1:30 b/t sets-
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+
G.
Every 2 for 10 (5 sets) of:
Plank x :60
2026 Age Group Semifinals Workout 2
For time:
3 rounds of:
20 lateral burpee box jump-overs (24/20”)
10x50-foot shuttle runs
Then, 3 rounds of:
100 double-unders
50-foot handstand walk
-5 rds + 49 double-unders ... I was overall quite slow on this workout... my BBJO and shuttle runs were just slow from the get-go... I was feeling beat up from the other workouts, despite the rest day yesterday ... I was hoping to finish this within the time cap, but I just lost a ton of time on the first 3 rounds and then I did take some bigger breaks between the 25' unbroken HSW lengths ... having said that, my HSW went well, didn't miss any reps there and felt overall solid. Definite room to improve here on all of the movements aside from DU.
2026 Age Group Semifinals Workout 3 (2015 workout 3 repeat)
2 rounds for time of:
1,000m Row
50 Thrusters (65/45#)
30 C2B Pull-ups
-15:58 ... Overall I am happy with this score, there isn't a ton I could have done differently ... rowed a slower 1:50/500m pace on the first 1000k then went 25/15/10 and 21/9 on C2B ... then went 2:00/500m on the second row and 12/12/12/8/8 and 16/14 ... my goal going into this was around 15-17 minutes, I really didn't know what to expect ... this was a fun and challenging test ... the second set of thrusters and the final C2B pull-up sets were hugely painful, but proud of my self for getting this C2B in two sets with minimal rest. Fun stuff, looking forward to resting tomorrow and getting in the last workout come Monday.
AM Workout (0615)
2026 Age Group Semifinals Workout 4
Starting every minute until you cannot complete the lift:
1 Deadlift (365-500#)
*When you cannot complete a lift at the prescribed weight, or you complete the final lift, complete as many cleans (135/95#) as possible in the time remaining.
Weights:
365#
375#
405#
435#
445#
455#
465#
475#
485#
500#
-I knew going into this workout that I would do well here... Got all the lifts easily and then got 28 reps on the power cleans ... the only mistake I made is that I could have gotten 1 more power clean, but the way I set up my clock I couldn't see it while power cleaning and was going off of what my judge was saying... I was super deep in the pain cave come rep 28, but if I had seen the clock I probably could have knocked out 1 more rep in the last 2-3 seconds ... anyway, this should be a solid score. I am very proud of myself for my physical capability here ... I have put in lots of work over lots of years to be strong off the floor.
PM Workout (1500)
2026 Age Group Semifinals Workout 5
AMRAP 10:
50-foot dumbbell walking lunge (2x50/35#)
2-4-6-8-10, etc. strict handstand push-ups
-Finished 10 of 16 Strict Handstand Pushups (82 reps - tie break of 8:51 (finished lunge rep 72) ... overall I am happy with this, I really didn't know what to expect out of this, it is definitely different than I usually train... I cruised easily through all sets of lunges unbroken ... this ended up being 66 strict HSPU, which is a large volume for me... my biggest set was on the set of 6 ... sets went:
2
4
6
4/4 = 8
4/3/3 = 10
3/3/3/3 = 12
4/3/3/2/2 =14
4/3/3 = 10 (of 16)
Overall I am proud of this given this movement has historically been a much bigger weakness / limiter of mine. I was at least attacking the workout and not just staring at the wall ... on all those bigger sets with the rest breaks I was really trying to limit the rest to 5-10 reps and overall this worked well. No missed reps, didn't go to singles, etc. Fun stuff!
2026 Age Group Semifinals Workout 1
5 RFT:
7 Squat Snatches (135/95#)
3 Rope Climbs (15’)
-12:59 ... so today was a bit of a rough start to SF ... I was really happy with my first couple rounds, per the below splits:
1:17 (1:17)
3:15 (1:58)
5:57 (2:42)
9:17 (3:20)
12:59 (3:42)
Overall I guess I went out hot for my ability on the rope climbs ... I have been practicing these a bit since February when I bombed a RC workout at the Fittest of the Coast and I feel more confident with them than ever ... although when fatigued I struggle with sliding back down the rope as I reach my arms up... this takes what should be a two pull rope climb to 3-4 and just fatigues the hell out of my grip. This flaw is embarrassing and just something I need to work on more, it is not even a fitness issue, its just a lack of physical skill and confidence with establishing a strong bite/clamp with my feet. From what I can tell I think I am pulling too early and too much with my upper body and not actually using my feet to clamp/stand for each rep ... anyway, at least my snatches were smooth and consistent. Huge amounts of improvement to be made here, new goal of doing this under 10 minutes.
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-
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.
