03/03/26

AM Workout (0615)

Today was a fun class workout ... lower volume overall, but got a lot of intensity out of this session. Fun stuff, enjoyed getting this in. 

A.

Front Squat

8 Sets of 2 @ 60%+ - build over the course of 8 sets to a heavy double 

-225#, 245#, 265#, 275#, 295#, 305#, 315#, 315# ... 7th set at 315# felt decently heavy, didn't increase the weight on the 8th set and just got in another good set. 

B.

Every 4 for 12 (3 sets) of:

5 Clean and Jerk (135/95#)

10/7 Cal Echo Bike

5 Clean and Jerk (135/95#)

-:51, :52, :63 ... unbroken all sets ... just gassed on the third bike quite a bit ... really felt this in my legs, fun intervals. 

PM Workout (TBD)

A.

For time:
1000m Bike Erg
40 GHD sit-ups 

1000m Bike Erg

30 GHD sit-ups

1000m Bike Erg

20 GHD sit-ups 

1000m Bike Erg

10 GHD Sit-ups 

B.

3 Sets:

Leg Press x 12  (360 last week)

Leg Press (or standing) Calf Raise x 20

Rest :90 

C.

3 Sets:

Close Stance Smith Machine Squats x 12 (90 last week)

Seated Calf Raises x12 

Rest :90

D.

Front Rack Step-ups x 12 (6 each leg)

Leg Extensions x 10 (190 last week) 

Standing Calf Raises x 12 (350 last week)

Rest :90 

E.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

3/02/26

AM Workout (0615)

Solid class WOD this AM … got a bit of an upper body pump from the conditioning workout … bicep didn’t have any pain with 50 strict pull-ups… but definitelty got slightly tight. Hoping for no pull-up/rings this week in the Open so that I can rest any kipping gymnastics movements another week. 

A.

Three Sets:

8 Strict Press @ 65-75% (135-155#)

Rest 2 minutes

then…  

One set of 

8-10 Tempo Push-Press @ 31x1 

(3-second lowering (eccentric) phase, 1-second pause at the bottom (isometric), explosive lifting (concentric, indicated by 'X'), and a 1-second pause at the top.)

-Across at 145# 

B.

Every 3 for 15 (5 sets) of:

10 Strict HSPU 

10 Strict Pull-ups 

250/200m Row

-Complete … fasest / slowest went 1:34 / 2:10 … started breaking up the pull-ups on the third round … unbroken HSPU

PM Workout (1500)

Really solid chest / tricep pump this afternoon… enjoyed getting this in.

A.

4 Sets:

Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 135)

Rest 2:00

-145#

B.

Incline DB Narrow Press

3x10 (last week 35s)

Rest :60

-2x45#

C.

Reverse Key Press

3x10 (last week 35s)

Rest :60

-2x45# 

D.

Incline Rotating Fly 

3x10 (last week 15s)

Rest :60

-2x15# … no pain like last week, which was nice.

E.

Barbell Skull Crusher

3x8 (85 last week)

Rest :60

-90#

F.

3 Sets:

Rope Overhead Extension x 10 

Rope Tricep Push-Downs x 10 

Rest :60

-42.5# across

G.

Double D Push Down

3x12 

-35# 

H.

Every 3 for 9 (3 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold) 

-Complete … this was a bit harder than it should be… will be trying to get these in more often 

3/01/26

Further Complete Rest 

2/28/26

 Complete Rest 

2/27/26

AM Workout (0615)

26.1

For time:

20 wall-ball shots (20/14#)

18 box jump-overs (24/20”) 

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

-286 (11:59 tie break) ... finished the 3rd round of 18 box jump-overs ... this workout was overall fun and I enjoyed getting it in ... nothing too complicated about it, for me I knew I wouldn't do the wall-balls unbroken, so I had to be strategic about breaking (1 during the set of 40) and then 16-16-18-10 for 66 ... and then I can't totally remember the 2nd set of 40... it might have been 4x10 or 15-15-10... I really can't remember as I was really pushing myself and sort of in the blackout zone ... anyway, got through that and then really pushed fast to get the last 18 box jump-overs done ... fun workout, had DOMs immediately after and throughout the day... probably going to be wrecked tomorrow. 

PM Workout (1400)

Legs were still feeling this AM! But got in a solid afternoon chest/tricep pump... fun workout, low stress and lots of pump. 

A.

Bench Press

10,8,6,4 @ RPE 7-8

Rest 2 minutes

-205# x 10, 215# for the sets of 8,6 and 4 

B.

Decline Push-ups (feet elevated) 

3 x 8-12

Rest :90 

-3x12, BW

C.

DB Bench Press

10,8,6
Rest :90 

-60#s across… wanted to go heavier over the sets, but was pretty spent from the above 

D.

3 Super-Sets:

Dips x 12 

DB Flyes x10

Rest :90 

-Dips went 12, 10, 10 … 2x15# for the flyes … went light to save my bicep 

E.

EZ Bar Skull Crushers

12, 10, 8 

Rest :90 

-70# across 

F.

Cable EZ Bar Revers Grip Push Downs

12, 10, 8

Rest :90 

-35#x12, 40#x10, 45#x8 

G.

EZ Bar Cable OH Extensions 

1 drop set of 10,10,10 

-45#, 40#, 35#

H.

3 Sets:

Reverse Crunch x 15

Side Plank x :30 (each side)

Hollow-Rocks x 10 

Minimal Rest 

-Complete 

2/26/26

AM Workout (0615)

Overall a solid class this AM … some light snatches and then some aerobic work … the gym programmed a lighter session in preparation for the first Open workout tomorrow. 

A.

Every :90 for 8 sets 

Sets 1 - 4: 2 Snatches @ 55-65%

Sets 5-8: 1 Snatch @ 65-75% 

-Doubles went 135# across

-Singles went 155#, 155#, 175#, 185# 

B.

3 Sets:

On an 8:00 clock: 

AMRAP 3:

500m Row 

Max Cal Echo Bike in remaining time 

Rest :60 

AMRAP 3:

30/20 Cal Echo Bike 

Max Cal Row in remaining time 

Rest :60 

-Result =

25 cal / 510m 

20 cal / 470m

17 cal / 440m 

PM Workout (1630)

Easy 4 Mile Aerobic run 

-Didn’t time this, just went easy and enjoyed myself … probably ran somewhere between 9 and 10 minute miles.