11/04/26

AM Workout (0500)

A.

AMRAP 15:
3 Hang Squat Clean (135/95#)* 

10 Toes-to-Bar

200m Run

*Add 3 Hang Squat Clean each round 

B.

Every 2:00 for 14:00 

2 Hang Clean + 2 Front Squats  

or 

A.

Full Clean

4 sets x 4 reps @ 75% (235#) 

75% of your one rep max clean. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

B.

Front Squat

4 sets x 4 reps @ 75% (265#) 

75% of your one rep max front squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

C.

EMOM 16:

Min 1 - :30 of GHDs

Min 2 - :30 of Pistols

Min 3 - :30 of KB Snatch - R

Min 3 - :30 of KB Snatch - L 

PM Workout (TBD) 

A.

CGBP

5 Sets of 2 @ a 6-8 rep range weight (205#) 

Rest :30 between sets (10 total reps) 

B.

Bench Press

3 sets x 10 reps @ 60% (185#) 

60% of your one rep max bench press.

C.

Standing One Arm DB Row

12,10,8 

Prone Incline DB Curl

12,10,8

D.

Standing One Arm DB Row 

2 Sets: 

Heavy 6-10 Reps - R 

Rest :30 

Max Reps at same weight - R 

Rest :30

Heavy 6-10 Reps - L 

Rest :30 

Max Reps at same weight - L

Rest 2-4 mins between sets 

E.

Back Pull-ups

3 sets x 10 reps

Perform as a circuit with diamond push ups. Rest 1:30 between sets. If you cannot do body weight, do banded Back Pull-Ups.

Diamond Push Ups

3 sets x 10 reps

F.

DB Hex Press

10,10,Max

KB Skull Crusher

10,10,Max

11/03/26

A.

3 RFT:

30 Wall-Balls (20/14#)

15 Deadlift (225/155#) 

-4:34 ... unbroken sets except for a quick break during the 2nd set of deadlifts ... went 8/7 there ... I was proud of myself for getting the last round unbroken... that took a big effort and I was really pushing it ... good/short crossfit workout. 

B.

Power Snatch

3 sets x 6 reps @ 70% (165#) 

70% of your one rep max power snatch. Focus on making a fast and firm movement from extension to overhead!

-Complete

C.

Power Clean

3 sets x 6 reps @ 70% (225#) 

70% of your one rep max power clean. Focus on making a fast and firm movement from extension to when the bar makes contact with your shoulders, fast elbows!

-Complete 

D.

Press In Snatch (Sotts Press)

4 sets x 8 reps @ 25-30% (55-75#) 

25-30% of your one rep max snatch.

-Complete, only used a 45# bar... did this in my non olympic lifting shoes and really just tried to get in good positions ... rough. 

11/02/26

AM Workout (0500)

A.

4 RFT:

20/14 Cal Echo Bike

20 Alternating DB Snatch (50/35#)

8 Bar Muscle-ups 

-10:59 ... this was fun and tough ... all sets unbroken, but definitely slowed a lot on the bike during the last couple rounds ... 

B.

Every :90 for 12:00 (8 sets) 

Push-Jerk x 2 reps 

-135# x 3 sets, 155# x 3 sets, 175# for 2 sets ... kept these super light and just focused on position and speed. 

C.

For time:

40 Burpee Box Jump Overs (24/20”)

30 DB Box Step Overs (2x50/35# to 24/20”)

20 Burpee Box Jump Overs (24/20”)

10 DB Box Step Overs (2x50/35# to 24/20”)

-Complete ... I think this took about 9 minutes? Not really sure, but the 24" box step overs were tough for me ... but happy to get in a little extra conditioning and work on my burpees. 

PM Workout (1600)

Today is the first day of my new olympic lifting program... overall I really enjoyed this ... having said that, I don't have an ideal olympic lifting gym yet... but I am working on that and figuring out how to get in more olympic lifts while doing this program. Anyway, got everything in and overall enjoyed this. 

A.

Hang Snatch from Below the Knee

4 sets x 4 reps @ 75% (175#) 

75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weights!

-Complete 

B.

Back Squat

3 sets x 4 reps @ 75% (325#) 

75% of your one rep max back squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete 

C.

Hang Pull Snatch Below the Knee

2 sets x 4 reps @ 100% (230#) 

100% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90%. This will ensure you are warm enough for your working weight!

-Complete 

D.

Dumbbell Shoulder Press

4 sets x 10 reps

Perform the same weight for each set.

-2x50# 

E. 

Barbell Bicep Curl

3 sets x 10 reps

Perform as a super-set with chin ups. Rest 1:30 between sets.

Chin Ups

3 sets x 10 reps

-65# curls, chin-ups went 8,6,6 ... massive pump / rough combo 

11/01/26

 Complete Rest 

10/31/26

Did a team (M/F) competition today (“The Ship” in Honolulu) … we were in the master’s category … I was NOT planning on doing this and had just trained 5 days in a row … my parnter was a bit older and really just doing this for fun, we had a great time and gave our best … I was planning on keeping today as some easy bodybuilding, but this was fun to get in and a low/stress fun way to spend the day with great people. Took 5th place of 15 masters teams, which was fun. 

Floater Event (0730)

AMRAP 6:

9 Partner Deadlifts (385#)

9 Synchro Toes-to-Bar 

-6th place / 70 reps ... we had a few misses for lack of syncrho on the toes-to-bar, which was frusturating, but overall we did what we could … T2B are my partner’s biggest weakness and we just stuck to her pace, kept 5/4 the entire time until the last set where we went to failure. 

Event 1 and 2 (0850)

Event 1 

2-2-2-3 Intervals @ 1 Min Rest

21 Pull-ups + 21 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

15 Pull-ups + 15 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

9 Pull-ups + 9 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

9 Pull-ups + 9 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

-6th place … don’t remember the exact BBJO, but we got 6th place

Event 2 (Immedietly after Event 1)

EMOM 8 (first 4 min women, second 4 min men) 

1 Squat Clean, cannot go down in weight, for total weight across 4 sets 

-I went 255#, 270#, 270#, 295# for a total of 1090 … took 1st place in the event overall. The scores were only against each gendered category and scored as its own event … my partner got 10th in this event. 

Event 3 (1230)

For time (split any way)

160 Double-Unders 

80 Wall-Balls (20/14#)

40 Cal Row

120 Double-Unders

60 Wall-Balls (20/14#)

30 Cal Row 

-2nd place - 10:54 … first place was only 2 seconds ahead of us, which was frusturating. 

This was our plan: 

110ish DU - Doug 

50 DU - Rachel 

60 WB - Doug 

20 WB - Rachel 

40 cal row - Doug 

Max DU - Rachel 

Remaining DU - Doug 

15ish WB - Rachel 

Remaining WB and Row - Doug 

We did this plan except one deviatation, where we had one extra wall-ball transition during the set of 60 … it might have cost us the win, but maybe not … I think overall I needed that little break from the WB to the final row and might have gone slower without the break? Who knows, sucks to not win an event by 2 seconds! 

Event 4 (final - only top 5 teams) (1430) 

For time: 

3-5-7-9-11

Bar Muscle-ups (synchro to top of partner’s snatch) 

Snatch (135/95#) (synchro to top of partner’s bar MU) 

-We went into this in 5th place overall … took 5th of 5 … my partner unfortunately couldn’t do bar MU, so we didn’t get past the round of 3 … but I did my 3 while she snatched.