10/04/26

 Complete Rest 

10/03/26

Overall a decent session to end out my lower volume week ... kept the intensity / loading overall lower today, but it was good to get some quality movement in and a decent pump afterward. Felt good leaving the gym and looking forward to resting tomorrow and getting back into some tougher workouts next week. 

A.

AMRAP 20, with a partner, alternating full rounds:

200m Run

6 Unbroken Overhead Squats*

*athletes choose weight, can increase/decrease as necessary 

-135# for 2 sets, 155# for 2 sets, 175#, 185# ... kept the loading here reasonable, felt solid throughout this and got quality reps. 

B.

Slight Incline DB Bench

4x10

DB Pull-Overs

4x10

-Complete, 70# DBs

C.

Straight Arm Pull-Downs

5x10

Seated Incline Curls

5x10

-1 Red band on pull-downs, 2x25# curls 

D.

Single Leg Calf Raise 

1x50

Banded Anterior Tib Raise 

1x50  

-BW calf raises and 1 thin black band tib raises 

10/2/26

Complete Rest 

10/01/26

Today was really good training for me ... lots of HSW under fatigue ... shoulder were tired but from yesterday, but once I got moving overall I felt pretty good. 

A.

AMRAP 22:

20’ HSW

10 Wall-Balls (20/14#)

1:00 Rest 

30’ HSW 

15 Wall-Balls (20/14#) 

1:00 Rest 

40’ HSW

20 Wall-Balls (20/14#)

etc… (adding 10’ HSW and 5 WB per round) 

-40 Wall-Balls + 60' HSW 

B.

Every 2 for 16 (8 sets) of:

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

-Complete

9/30/26

AM Workout (0500)

This morning was a REALLY good workout... lots of stuff I need to work on (burpees, C2B, jerks) and overall I got a ton of intensity out of this and felt overall decently fit. This is a lot of burpees for me and a few years ago this volume of burpees/C2B would have rocked me ... but I cruised through this at a consistent pace. Felt solid on the CJ afterward, but didn't really push the RPE very high on the EMOM and just focused on speed/movement. 

A.

For time:

10 Burpees to Target (pull-up bar)

21 C2B pull-ups

10 Burpees to Target (pull-up bar)

18 C2B pull-ups

10 Burpees to Target (pull-up bar)

15 C2B pull-ups

10 Burpees to Target (pull-up bar)

12 C2B pull-ups

10 Burpees to Target (pull-up bar)

9 C2B pull-ups

10 Burpees to Target (pull-up bar)

6 C2B pull-ups

10 Burpees to Target (pull-up bar)

3 C2B pull-ups

-8:23 ... unbroken C2B 

B.

EMOM 12:

Clean and Jerk x 1 rep to a heavy single 

-135# x 3 reps, 185# x 3 reps, 205# x 2 reps, 225# x 2 reps, 245#, 265# 

C.

3 Rounds:

25/20 Cal Echo Bike

10 Clean and Jerks (185/135#)

Rest 3:00 

-2:24 / 2:54 / 3:09 ... bike slowed down a bit, especially on that last set ... CJ were fairly consistent and 185# felt manageable. Fun/hard finisher after A and B. 

PM Workout (1700)

Short/low volume afternoon workout, but it was good to get this in and get a decent pump after a long work day. 

A.

Neutral Grip DB Bench

3x8

Single Arm Bent Over DB Rows 

3x10

-75#, 80#, 80# for both movements 

B.

Seated DB Press

4x8

-2x55# across 

C.

Dips

10,10,10,Max

-Complete, BW, 13 on max set... rough. 

D.

Seated DB Curls

3x10

-2x30# DB 

9/29/26

Overall a solid workout today, felt good throughout. Snuck in some lower body accessory stuff from my regular lifting program after class (parts C and D) 

A.

4 Rounds:
:30 Cal Row

:30 Rest

:30 Back Squats (Bodyweight - 215#)

:30 Rest

then…

8 Minutes to build to a 5 RM Back Squat

B.

For time:

21 Box Jumps (30/24”)

42 Thrusters (95/65#) 

-21/10

-16/9

-16/10

-16/10 

-5s went 275#, 325#, 365# 

-3:35 ... went 22/10/10 on the the thrusters 

C.

Prone Banded Hamstring Curl (1 green band)

3x10

Standing Calf Raise w/ Single DB (50#)

3x15 

-Complete

D.

Banded Tibia Raises (1 purple band)

3x25

KB Forearm Curls (26# KB)

3x20 

-Complete

9/28/26

Today was a really solid conditioning workout... overall enjoyed getting this in and a I felt good throughout ... the second 800m run was slow... but I went for an unbroken set on the first TTB and got it easily... also went for unbroken on the last set and really surprised myself with another unbroken set. Felt good. 

A.

For time:

33 Toes-to-Bar

800m Run

27 Deadlifts (225/155#)

400m Run

Rest 3:00

400m Run

27 Deadlifts (225/155#)

800m Run

33 Toes-to-Bar

-21:43 ... unbroken TTB on both intervals ... 19/8 DL and 15/6/6 ... slow runs on the back half, but overall this was great conditioning. 

B.

AMRAP 6:

:30 on / :30 off:

Max Pistols

-Complete ... did this in my nobull trainers, no lifters ... with was getting about 10-12 reps each interval ... good to get this in. 

9/27/26

 Complete Rest 

9/26/26

Got in the class workout (part A) and then added in some accessory stuff after.... lots of shoulders today ... solid way to end the week. 

A.

AMRAP 25, with a partner, alternating full rounds:

7 Lateral Bar Burpees

5 Strict HSPU

3 Squat Snatch (155/105#)

-Complete ... I don't remember the exact rounds ... but I got all the sets with unbroken SHSPU and quick singles on the snatches ... I think we were around 18-ish rounds, but not totally sure and didn't really care ... fun workout and good training for my SHSPU.

B.

Seated DB Press

4x8

-2x35# DB ... I was totally gassed out in my shoulders from A ... so kept these super light and just got in good reps 

C.

Seated DB Lateral Raise

4x12

DB Shrugs

4x12

-2x10# DB, 2x70# KB

D.

Dips

3x12

Prone Incline DB Curls

3x12

Alternating DB Curls

3x12 (each arm)

-BW, 2x20# DB and 2x35# DB 

E.

Banded Push-ups

2x10 + Max Push-ups at BW 

-17, 12 ... 1 red band

F.

3 Sets:

KB Side Bends x 10 reps/side with 70# KB

Stationary Overhead Plate Lunge High Steps x 12 reps (6/side w/ 45# plate)

Tempo Ankle Taps (2 sec pause at each ankle) x 20 reps 

Plank Oblique Twists x 20 reps 

Rest :60 

-Complete