6/4/26

AM Workout (0615)

Solid class this AM ... I am dog tired between duty on Sunday into Monday and staying up late packing for the move the last few nights ... going on about 4-5 hours of sleep 3 nights this week and I'm feeling it... I very rarely ever do stuff like this to myself... but life is just getting the best of me. Felt like tired ass today... but got in what intensity I could ... part B was super fun and I felt flowing through that. 

A.

EMOM 15 (3 sets):
Min 1 - 8-10 Ring Rows + 5-10 second chest-to-ring hold

Min 2 - 2-4 Wall-Walks + 8-10 Wall-Facing Shoulder Taps 

Min 3 - :30-:45 Hollow Hold

Min 4 - 50’ HSW

Min 5 - 50’ HSW 

-Complete ... this was tough for me, especially given my level of life stress and this is the type of gymnastics stuff I struggle with, tried to get in what quality work I could. 

B.

Every 3 for 18 (6 sets) of:

200m Run then…

AMRAP*: 

10 Cal Echo Bike

50 ft Burpee Broad Jump

10 Cal Echo Bike

100’ Farmer’s Carry (2x90/60# DB) 

*No rest between sets, pick up where you left off on the AMRAP each set 

-Complete ... I don't remember my exact rounds, but this was really fun and I enjoyed getting this in. Solid aerobic conditioning. 

PM Workout (TBD)

A.

Every 3 for 18 (6 sets): 

500m Row

10 Bench Press (185/125)

B.

3x8-12 - close to failure 

BB Skull Crushers

BB Curls

Rest :90 

C.

3x8-12 - close to failure 

DB Hammer Curls

DB Skull Crushers

Rest :90 

D.

3x15

DB Seated Incline Curls – 11/4

Tricep Push Downs - squeeze

for one at bottom

Rest :60

E.

3x15

Zottman Curls

SA OH Triceps Extension

Rest :60

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 (1530)

Snuck in some core work / cardio during the work day, was a surprisingly challenging ab workout. 

A.

Cable Rotations/ low to high –

3x10 each

Cable Crunch – 3x20

Cable Rotations/ High to low –

3x10each

Minimal Rest 

-Complete

B.

Supine Toes to Bar – 3x10

DB Side Plank (20#) – 3x45 sec each

Minimal Rest

-Complete 

C.

Leg Lifts - 3x20

Stability Ball Crunches – 3x20

Russian Twist - 3x20 

Minimal Rest 

-Complete

D.

4 Sets (new set every 5:00)

1000m Ski 

-Complete ... kept these right around a 2:00 / 500m pace ... had a solid sweat  out of this, but not too taxing. 

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