10/26/26

AM Workout (0500)

A.

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

PR = 6:02 (Jan 2019) 

Most Recent = 6:29 (Jan 2026) 

B.

Every 3:00 for 15:00 (5 sets):

Deadlift x 5 reps 

C.

For Max Reps (20 minute clock): 

4:00 Cal Row

4:00 Ring Muscle-ups 

3:00 Cal Row

3:00 Ring Muscle-ups 

2:00 Cal Row

2::00 Ring Muscle-ups 

1:00 Cal Row

1:00 Ring Muscle-ups 

PM Workout (TBD)

A.

CGBP 

10,8,5

DB Fly

3x8 

B.

CGBP

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

C.

Dips

8,8,Max

D.

DB Incline Rows

8,8,6

E.

DB Incline Rows

Max reps with today’s 6 + Max reps 20-30% less - right side 

Max reps with today’s 6 + Max reps 20-30% less - left side side 

F.

Aerobic - 20 min (optional) 

10/25/26

Further Complete Rest 

10/24/26

 Complete Rest 

10/23/26

Got in a super quick workout this AM before leaving my hotel ... I've been working toward getting in 10 sets of DC over the last couple of months ... this felt great given I didn't do a bunch of hard crossfit beforehand! Happy to get this in and let my body rest otherwise. 

A.

Every 2 for 20 (10 sets) of: 

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

-Complete 

10/22/26

Today was a mash-up of two workouts... this took about 75 minutes total, which was a bit long, but overall I got a great pump and got a lot out of this workout ... I usually don't do a 'full body' lifting session like this, but it ended up working out well. Happy to get this in and get all my workouts this week while traveling. 

A

Back Squat

10,8,6,3 

then… 

Max Reps @ today's set of 8 then rack the bar for :30 - :45 and then complete max set to failure 

-225# x 10, 275# x8, 305# x 6, 335# x 3 ... 275# x 10 + 8 ... did this in running shoes with no sleeves/belt ... so kept the weight a little lighter than usual ... having said that, still got a lot of intensity out of this and enjoyed it. 

B.

2 Sets:

Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)

Heavy 10-12 reps + Max Reps BW 

-60# DB for 12 + 10 at BW across ... TOUGH on the glutes/quads. 

C.

Barbell Front Raise

3x10

One-Arm Lateral Raise

3x20/side

Standing Calf Raise w/ Single DB 

3x15

-35# barbell, 10# DB lateral raise and 50# DB CR

C.

Calf Iso-Hold - Plantar Flexion

3 x :20

Rock Back Calf Raises

3 x 15 

Banded Anterior Tibialis 

3 x 30 

-135# RBCF and 1 red band 

D.

DB Floor Press

8 sets of max reps in :20, rest :10 (4 min clock)

-2x50# ... massive pump and super fun/hard

E.

Cable Double-D Tricep Extensions 

8 sets of max reps in :20, rest :10 (4 min clock)

-30# ... also massive pump and super hard 

F.

Hammer Curls

3x15

Seated DB Press

3x15

Double-D Cable Curls 

3x15 

-2x30# for the HC and presses ... 30# cable curls 

10/21/26

AM Workout (0600)

Dropped into a gym in Charlottesville this AM … snuck this in before the training class I am at ... was a bit tired getting up for this, but once I got rolling I felt good. 

A.

For time:

1000m Run

800m Ski

50 Med-Ball (20/14#) Box Step-Overs (20”) 

100m Farmer’s Carry (2x70# KB)

800m Ski

1000m Run

-20:36 … this was a fun/low stress aerobic workout … overall a nice workout to get in while traveling / out of my routine / jet lagged. 

B.

Every 3:00 for 9:00 (3 sets) of:

50 Ft Plate Pinch Carry (2x45# thin iron plates)

:30 Hang from Pull-up Bar

10 Strict Hanging Knee Raises 

-Complete

PM Workout (1715)

Overall got a solid pump this afternoon... quick / lower volume workout, but felt good overall and got a good pump. 

A.

RDL

10,6,4,3 

Then…

Rest/Pause Set - 8 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 8 reps, rack the bar for :30 - :45 and then complete max set to failure 

-205# x 10, 235# x 6, 285# x 4, 305# x 3 ... 8 + 8 for max reps at 205# 

B.

Supinated Grip Barbell Rows 

10, 8, 6, 6 

-135# x 10, 165# x 8, 185# x 6, 205# x 6 

C.

DB Reverse Lunges

3x14 Steps  

Strict Pull-ups

10,10, 10

-2x50# DB lunges and BW pull-ups

D.

Barbell Bicep Curls

10, 10 RM, 8-10 RM

Prone Incline DB Curl

10 Reps set 1, then max reps for 2 sets

DB Curls, alternating 

10 Reps set 1, then max reps for 2 sets

-60# EZ bar curls ... 2x20# prone curls and 2x35# curls alternating ... didn't do max sets ... just kept these at 10 across and it still wrecked me ... probably should have gone lighter for true max reps sets 

10/20/26

Today was overall a solid upper body pump... I was supposed to get in a lower body day, but I got this in after sitting in a classroom from 0800-1700 ... my hips/back/legs felt like complete shit as I warming up to squat ... I just decided to completely swap out my lower body workout to another day and hit this instead... overall got a good workout in and I was happy to get this workout in at a tiny gym within 'The Judge Advocate General's Legal Center and School' (TJAGCLS)... I've heard a lot about this place, but had never been until this week. The gym is the size of a hotel gym, but it does have a squat rack and DBs up to 70#s ... so it is a little better than a standard hotel gym. I made due and got in a decent enough workout. 

A.

Slight Incline DB Bench

3x10

Slight Incline Chest Flyes

3x12

-2x70# DB and 2x15# DB 

B.

Slight Incline DB Bench

Pick a weight you can do for 6-10 reps and hit 8 reps, then rest for :30 - :45 and then complete max set to failure 

-2x70# for 8 + 8

C.

Two Sets: 

Standing One Warm DB Row

10 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

10 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-70# for 10 + 20 and 10 + 15 ... last week I used a 100# DB and was getting sets of 10-12 on the ME ... so I was planning on hitting 110#s this week... heaviest DB I had access to was a 70# ... still got a great pump from this, just hitting higher reps.  

D.

Dips

10,10, Max

-Complete, 20 reps at BW on the Max 

E.

Pause CGBP (1 second pause on chest) 

10 Reps set 1, then max reps for 2 sets

Chest Elevated Push-ups on bar (knee height)

10 Reps set 1, then max reps for 2 sets

Two Handed KB Skull Crusher 

10 Reps set 1, then max reps for 2 sets

-135# for CGBP, BW on push-ups and 2x35# KB on the SC ... this was rough and a massive pump ... was actually getting between 7-8 reps on the 'max sets' for the push-ups and SC... but overall great finisher. 

F.

DB Shrugs

10 Reps set 1, then max reps for 2 sets

Seated DB press

10 Reps set 1, then max reps for 2 sets

Seated Side Laterals with a Forward Lean

10 Reps set 1, then max reps for 2 sets

-2x70# shrugs, 2x50# presses and 2x15# side raises ... didn't go full ME here as I was pretty dead at this point ... got in sets of 10 across on everything and called it a day.