5/29/26

 TBD Run? 

5/28/26

Today was overall a decent workout, not very taxing and nice to sneak while on vacation... have been hugely stressed out with moving stuff / long weekend at home with an infant and a sick toddler ... haven't been doing well, but I was grateful to get this in and sweat and move a bit. 

A.

Leg Lift Hold – 3x1 min

V-ups - 3x20

Legs Lifts – 3x10

Minimal Rest

-Complete 

B.

Plank – 3x:60

Side Plank x :30 each side 

Rest :60 

-Complete 

C.

3x15

Seated DB Curls

Rest :30

DB OH Tri Extensions 

Rest :90

-2x25# for curls, 60# extensions 

D.

3x15

EZ Bar Spider Curls

Rest :30

DB Kickbacks 

Rest :90 

-60# curls, 2x15# kickbacks 

E.

3x15

Tricep Extension Machine

Bicep Curl Machine

:60 

-Complete

F.

Row 5k 

-19:24 ... took this at a moderate pace, goal was to go sub 20:00 / keep the row below a 2:00 / 500m pace ... not too taxing, but was a nice sweat. 

5/27/26

Complete Rest 

5/26/26

Today was a solid workout overall ... I got a massive arm pump from this, which was fun. I overall cut the volume down a bit and I have a massive amount of life stress going on (sick toddler, moving to Hawaii etc.) Anyway, got in what I could and overall got a solid pump. 

A.

3x15-20 Incline Bench Press - RPE 8 on the first sets, ME on the 3rd set

3x10 3 Way Raise 

Rest 2 minutes 

-115# x 20, 125# x20, 135# x18 ... 3x10 with 2x5# plate 

B.

3x15

Strict Pull-ups

3x15 (each arm) SA Seated DB OH Press

Rest 2 minutes

-BW pull-ups, 35# strict press 

C.

3x8-12 each FAIL in

the 8-12 range.

BB Skull Crushers

BB Curls

90 sec rest

-80# across  

D.

3x8-12 each FAIL in

the 8-12 range.

ALT DB Hammer Curls

DB Skull Crushers

90 sec rest

-35# DB across 

E.

3x15

Tricep Push Downs - squeeze

for one at bottom

Zottman Curls

Rest 1 min 

-55# push-downs, 2x15# DB for ZC

5/25/26

Today was overall a really solid workout at home ... had to modify a bit of the accessory stuff similar to yesterday, but still got a lot out of this. 

A.

5/3/1

Week 1 (5's): 65% (255#) x 5, 75% (295#) x 5, 85% (335#) x 5+

Back Squat 

-8 Reps @ 335# 

B.

Front Squat 

6-4-3-3-4-6

Rest 2-3 mins 

-185# x 6, 235# x 4, 285# x3 for 2 sets, 235# x 4, 185# x 6 

C.

3x6 each Reverse Back Racked Lunge 

3x8 Double KB Romanian Deadlift

Rest 2 mins 

-165# for the lunges and 2x70# for the KB deadlifts 

D.

3 Sets:

Banded HSC x 10 reps 

Standing Calf Raises x 10-15 reps 

Rest :60 

-1 purple band on the HSC and 3x15 with 165# for the CR 

E.

Every 2 for 10 (5 sets): 

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

-Complete

5/24/26

Overall had a solid upper body pump ... happy to get this at home, had to modify a few things slightly, but overall still had a great workout. 

A.

5/3/1 

Week 1 (5's): 65% (165#) x 5, 75% (185#) x 5, 85% (210#) x 5+
Bench Press

-Complete, 9 reps at 210# 

B.

Close Grip Bench Press

10-8-6-4-4 

Face Pulls  

4x10 

Rest 2-3 mins

-155# x 10, 165# x 8, 185# x 6, 205# x 4, 210# x 3 (fail - didn't get all 4 reps), face pulls with 1 red band

C.

Supinated Grip Strict Pull-ups 

10-8-6-4-4 

Behind the Neck Press 

4x8 

Rest 2 mins

-BW for 10,8 and then 25# for 6 and 35# for sets of 4 ... press went 75#, 85#, 95#, 100# 

D.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 each DB Row

Rest :90 

-75# press, 100# row 

E.

3x8-12 - close to failure 

DB Flyes 

Lat Pull-Downs 

Rest :90 

-2x25# for flyes, 160# lat pull-downs 

F.

3x8-12 - close to failure 

DB Seated Shoulder Press 

Bodyweight Rows (on racked barbell) 

Rest :90

-2x35# DB for the pressing and BW rows 

5/23/26

 Further Complete Rest 

5/22/26

 Complete Rest 

5/21/26

AM Workout (0700)

USMC PFT 

25 Pull-ups (100 points)

3:45 Plank (100 points)

20:33 3 Mile (85 points)

-285 … 1 more point than last year, although my RPE was overall lower on this run and I haven’t been running much at all this year… all the crossfit has definitely helped me maintain my running despite cutting back my training volume on it a lot … anyway, pull-ups/planks were a breeze and overall happy with how this went. 

PM Workout (1500)

Didn’t have anything planned today, but had some time to kill at work and snuck this in… put it together on the spot and a got a big bicep/tricep pump with light weights and small rest intervals. 

A.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#, 7x10

B.

Double D Tricep Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x10 

C.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x25#, 7x10 

D.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x10 

5/20/26

 Complete Rest / taper for PFT tomorrow. 

5/19/26

Really fun/hard class workout today… felt very strong on the cleans and the HSW conditioning kicked my ass. 

A.

Every :90 for 8 sets 

Power Clean

Sets 1-3: 3 reps @ 185# 

Sets 4-6: 2 reps @ 235#

Sets 7-8: 1 rep @ 255# 

straight into… 

EMOM 3:

8-10 Power Cleans at 40-50% 

-Complete … there were some percentages for the working sets, but just went off feel and felt very solid throughout … did 3x8 with 155# on the EMOM. 

B.

4 RFT:
15 DB Bench Press (2x60/40#)

50’ DB Front Rack Walking Lunge (2x60/40#) 

100’ HSW 

-22:10 … this was REALLY hard for me and very humbling … dumbell movements were manageable for me, but the volume of HSW was very hard for me… the last set of 100’ took me close to 5 minutes, which sucked.