4/07/26

AM Workout (0615)

Had an overall very solid workout this AM ... the time off was nice and my wrist/ankle that I have been rehabbing both felt much better today. Zero wrist pain on the lifting, which is huge! Slightly achilles pain as I warmed up, but once I got into the shuttle runs I didn't have any pain. 

A.

For total reps:

Max Strict Press at 70% 1 of 1 RM (145#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 60% 1 of 1 RM (125#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 50% 1 of 1 RM (105#) 

straight into… 

Max Push-Press (at same weight)

-Complete ... I really don't remember my exact reps ... I think for the strict press I went 12 at 145#, 14 at 125# and then 16 at 105# ? But I don't remember the exact push-press... this was really challenging and a nice upper body pump. 

B.

10 RFT:

15 Wall-Balls (20/14#)

9 Toes-to-Bar

300 Foot Shuttle Run (25’ increments) 

-Finished around 18 minutes ... don't remember the exact time, but all sets unbroken on the WB and T2B ... shuttle runs at a consistent shuffle. 

PM workout (TBD)

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps 

Face Pulls x 10 

Rest 2-3 minutes

B.

4 Super-Sets: 

4x6 Chin-up w/ 4 second eccentric

4x12 Behind the Neck Press 

Rest 2 minutes

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 DB Row

Rest :90

D.

3 Super-sets:

8-12 Machine Incline Bench Press

8-12 Lat Pull-Down

Rest :90

E.

3 Super-sets:

8-12 Machine Shoulder Press

8-12 T-Bar Chest Supported Row

Rest :90 

F.

10 Sets
20/16 Cal Row
*Rest 1:00 between sets

4/06/26

 Further Complete Rest ... first time taking 4 full days off in a long time!

4/05/26

 Further Complete Rest

4/03 & 04/26

 Complete Rest 

04/02/26

AM Workout (0615)

Overall went easier on today's class WOD ... kept the intensity / volume overall low. 

A.

Every :90 for 18 (3 sets of):

Station 1 - 6-8 Strict Ring Pull-ups

Station 2 - :60 Plank

Station 3 - 10 DB Pull-Overs (50#) 

Station 4 - 100 ft Double KB Overhead Carry (2x53# KB)

-Complete

B.

3 RFT:

500m Row

25 RKBS (70/53#)

25/20 Cal Echo Bike

15 Burpees to 2” Plate (25# bumper)

-16:10 ... consistent aerobic pace here ... kept it moderate and got a nice sweat. 

PM Workout (1530) 

Easy 5 Mile Run 

-Complete, ran about 45 minutes, 9:00 mile pace ... my right ankle has been a little tight with achilles pain from the double-unders the last couple weeks, but I was extremely surprised it didn't hurt running and actually felt better afterward! 

04/01/26

AM Workout (0615)

Really fun class workout this AM ... enjoyed getting this in. 

A.

For time:

6 Rope-Climbs (15')

18 Toes-to-Bar

then… 

2 rounds:

3 Rope Climbs (15')

9 Toes-to-Bar

then.. 

3 rounds:

2 Rope Climbs (15')

6 Toes-to-Bar 

-8:02 ... this was some great gymnastics work ... been practicing RC and they are improving a lot ... I did all of these in 2 pulls except the last rep, which I bungled a bit ... but overall doing way better on these, coupled with some toes-to-bar was a nice challenge. 

B.

Every 2 for 24 (3 sets) of:

Station 1 - 16-20 DB Death March (8-10/leg) w/ 2x40# DB 

Station 2 - 15-20 Banded Tricep Push-Downs + 10-15 Hamemr Curls w/ 1 red band + 2x30# DB

Station 3 - 20-25 Banded Terminal Knee Extension (TKE) (each leg) w/ 1 blue band

Station 4 - :30 - :40 Heavy Suitcase Hold (each side) w/ 88# KB 

-Complete ... nice finisher, not too taxing and was enjoyable / low stress. 

PM Workout (1500)

Got a really solid back/bicep pump this AM ... super solid bodybuilding session. Light weights and kept all the rest intervals at :60. 

A.

Neutral Grip Lat Pull-Downs 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-160#

B.

Lat Pull-Downs

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-140#

C.

Supinated Grip Lat Pull-Downs

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-140# 

D.

T-Bar Row 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-115# 

E.

Hammer Strength Row Machine

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-270# (135# each arm) 

F.

Single-Arm DB Row

3 sets: 10 reps (each arm) @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-80# DB

G.

EZ Bar Curls 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-100# ... went 10,8,7 ... rough

H.

DB Spider Curls

3 sets: 10 reps @ RPE 8/10

-rest 1:00-1:30 b/t sets-

-2x20#

I.

Rope Hammer Curls 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets

-57.5#

I.

3 Rds: 

Russian Twist x20/side

Plank x 1 minute 

Supine Toes-to-Bar x 10 (slow eccentric) 

-Complete, 20# medball 

3/31/26

AM Workout (0615)

A.

Every 2 for 6 (3 sets of): 

3 Power Jerks @ 70% (205#)

at the 6:00 mark… 

Every 3 for 9 (3 sets of):
10-12 Power Jerks @ 45-55% (135-165#) 

-Did the triples at 185#, 195#, 205# and then did 145#, 155#, 155# for the sets of 12 

B.

10-8-6-4-2-4-6-8-10 

DB Bench Press (70/50s#)

Strict Pull-ups 

-9:57 ... unbroken presses except the last set of 10 ... broke up the pull-ups a bit, usually into 2 or 3 sets 

PM Workout (1500)

A.

Bench Press 

6 sets: 5 reps @ RPE 7-8
-rest 2:00-3:00 b/t sets- 

225# across 

B.

Pause Bench Press 

3 sets: 8 eps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-185# for 8,8,6 

C.

3 sets
10 Barbell Skull Crushers @ RPE 8/10

10 Inverse Skull Crushers
-rest 1:30-2:00 b/t sets-

-Complete, 95# SC

D.

Single-Arm Standing DB French Press 

3 sets: 20 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-15# DB across

E.

Double D Rope Push-Downs 

3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-30# across 

F. 

Every 2 for 8 (4 sets) of:

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

-Complete