5/26/26

A.

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

3x10 3 Way Raise 

Rest 2 minutes 

B.

3x15

Strict Pull-ups

3x15 (each arm) SA DB OH Press

Rest 2 minutes

C.

3x15 

DB Bench Press 

Lat Pull-Downs 

Rest 2 minutes

D.

3x15

DB Strict Press 

Barbell Row 

Rest 2 minutes

E.

3x8-12 each FAIL in

the 8-12 range.

BB Skull Crushers

BB Curls

90 sec rest

F.

3x8-12 each FAIL in

the 8-12 range.

ALT DB Hammer Curls

DB Skull Crushers

90 sec rest

G.

3x15

DB Seated Incline Curls – 11/4

Tricep Push Downs - squeeze

for one at bottom

Zottman Curls

SA OH Triceps Extension

Rest 1 min 

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. 

5/18/26

AM Workout (0615)

Solid class workout this AM … felt good to run fast and get in the some pull-ups before my PFT later this week. 

A.

Every 3 for 15 (5 sets) of: 

2 Back Squats @ 80+% (355#)+ 

straight into... 

1 Max Distance Broad Jump 

-365# for the back squat doubles, didn’t calculate the jumping distance

B.

Every 4 for 20 (5 sets) of:

400m Run, in the remaining time:

1 Strict Pull-up

3 Air Squats

2 SPU

6 AS 

3/9, 4/12 etc...*

*No rest between sets, pickup where you left off on the pull-ups/air squats each time 

-11 Pull-ups + 5 air squats 

PM Workout (1500)

Solid back/bicep pump this afternoon … overall a good time and lower stress workout.

A.

5x5 Strict Pull-ups + 1 max set of BW pull-ups 

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

-26#, 35#, 35#, 44#, 53# + 11 reps 

B.

Cable Rows

3 sets of 10 

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

-160#, 180#, 200# 

C.

Neutral Narrow-Grip Lat Pull-Downs

3 sets of 10 

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

-160# across 

D.

Low Hammer Strength Rows 

3 sets of 10 

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

-160# 

E.

EZ Bar Curls

3 sets of 10 

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

-70#

F.

Hammer Curls 

3 sets of 10 

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

-2x35# DB

G. 

Spider Curls 

3 sets of 10 

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

-2x25# DB 

H.

Sorenson Hold

3 sets of :45 

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

-Complete