11/12/26

AM Workout (0500)

A.

AMRAP 30:

100m Run

2 Wall-Walks 

200m Run

4 Wall-Walks

400m / 8 Wall-Walks, etc... (add 2 wall-walks and 200m per round) 

B.

Every 2 for 12 (6 sets) of: 

’12 rep Durante Core’ (12 hollow-rocks, 12 v-ups, 12 tuck-ups, :12 hollow-hold) 

PM Workout (TBD)

A. 

Deadlift 

8,6,4

B.

Max Reps at today’s 8, then rest :30 - :45 and reduce weight by 20-30% and do another max set 

C. 

Heel Elevated BSS 

2 sets: heavy 8-10 reps + max reps bw each leg 

Rest 2-4 mins 

D. 

DB Incline Rows 

4x10

E. 

Hamstring Curls

10,10,max 

GDH Back Extension with plate row 

10,10,max 

F.

Alternating DB curls 

10,10,max reps

Prone Incline DB curl 

10,10, max reps 

Seated Incline DB curl 

10,10, max reps 

G. 

Calf Iso Hold - Dorsiflexion

3x:30

Rock Back Calf Raise

3x20

Banded Anterior Tibialis 

3x30 

11/11/26

A.

‘Tommy Mac’

For Time:  

12 Burpees  

12 Thrusters, 115# / 75#  

12 Burpees  

12 Power Snatches, 115# / 75#  

12 Burpees  

12 Push Jerks, 115# / 75#  

12 Burpees  

12 Hang Squat Cleans, 115# / 75#  

12 Burpees  

12 Overhead Squats, 115# / 75#  

12 Burpees  

12 Thrusters, 115# / 75#  

12 Burpees  

12 Power Snatches, 115# / 75#  

12 Burpees  

12 Push Jerks, 115# / 75#  

12 Burpees  

12 Hang Squat Cleans, 115# / 75#  

12 Burpees  

12 Overhead Squats, 115# / 75#

(PR is 28:15 from May 2015) 

-19:55 ... this was much faster than 2015, but I had just done a 30 minute AMRAP prior to the workout in 2015 ... overall I was happy with my time and effort today ... definitely felt the last couple days of training, but once I got moving I was fairly consistent on this. 

11/10/26

AM Workout (0500)

A.
3 Rounds
10 Strict HSPU
200m Run
1:00 Rest

 

straight into

 

3 Rounds
10 Push Jerk (165/115#) 
200m Run
1:00 Rest

-Complete ... I think my time was right around 14 minutes ? I don't exactly remember, but got all the sets unbroken and felt good throughout this workout. Great training for me, SHSPU and shoulder-to-overhead have historically been something I'm weak at, but overall I moved through this well. 

B. 

EMOM 10

Split Jerk x 1 Rep

-135# x 5 sets, 165# x 5 sets ... kept the weight light and focused on speed/position. 

C. 

AMRAP 12:

15 Push Ups (on KB)

100m Farmers Carry (2x70/53#)

-Complete ... don't remember the exact rounds, probably 6? But this was a really solid workout/pump. 

PM Workout (1500)

Had a super solid PM workout ... this was a phenomenal upper body pump... really enjoyed getting this in. 

A. 

CG Bench Press

8,6,3 

-185# x 8, 205# x 6, 225# x 3 

B.

CGBP

Max Reps at today’s 8, then rest :30 - :45 and reduce weight by 20-30% and do another max set 

185# x 9, 135# x 9

C. 

Standing One Arm DB Row 

12, 10, 8 

Alternating Hammer Curls 

3x10

-85# x12, 100# x10, 120# x 8, 2x40# HC 

D.

2 Sets: 

Standing One Arm DB Row 

Max Reps at Heavy 6-8 on right 

Max Reps Heavy 6-8 on left 

Rest :30-:45

Max Reps incline bench shrugs 

Rest 2-4 minutes 

-120# for 10 each arm on both sets ... 2x40# shrugs for 15,20 reps 

E.

Seated DB Press 

10,8, max reps 

DB lateral raise 

10,8, max reps

DB Shrugs

3x max reps 

-DB press went 2x40# x10, 2x50# x8, 2x60# for 10, LR was 10,8,12 at 2x15# and the shrugs were 2x120# for 3 sets of 15 ... woof. 

F.

DB. Tricep Extensions (50#)

3x max reps

Bodyweight Skull Crushers 

3x max reps

DB Kickbacks (2x20#)

3x max reps

-Complete ... don't even remember the reps... but this was an insane tricep pump, really fun. 

11/09/26

A.

6 RFT:

6 Power Cleans (135/95#)

6 Thrusters (135/95#)

6 Burpee Pull-ups 

-9:34 

B.

Every 2:30 for 15:00 

Back Squat

10-10-8-8-6-6

-135# x 10, 245# x 10, 295# x 8, 315# x 8, 350# x 6, 365# x 6 

C.

3 Sets:

Max L-Sit Hold

Max Freestanding Handstand

Rest as needed 

-Complete ... didn't record the times ... L-sits were around :30 and the handstand was more of just practice reps  ... I am good at walking forward, it is tougher for me to stand in one spot. 

11/08/26

 Complete Rest 

11/07/26

Today was, overall, a solid workout ... I was feeling a bit beat-up going into this. This week was a test week to see if I could handle an olympic lifting program on top of my current crossfit training ... frankly it felt like too much this week. Having said that, I am going to dial back the olympic lifting and try a different 3 day a week program ... the program I attempted to layer on my crossfit was 6 days a week! I think a 3 day a week program is much more realistic for me. Anyway, I am glad I at least tried to get in this olympic lifting program... but I really think it wouldn't be a good idea to continue unless I really dialed back my crossfit training volume. 

A.

Clean and Jerk

4 sets x 4 reps @ 70% (210#)

75% of your one rep max clean and jerk. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@65%. This will ensure you are warm enough for your working weight!

-Complete

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!

-Complete

C.

Clean Pull

2 sets x 3 reps @ 90% (275#) 

90% of your one rep max clean. 

-Complete

D.

Good Mornings

4 sets x 10 reps

Keep the weight light.

-135# 

E.

Bench Press

4 sets x 10 reps @ 60% (185#) 

GHD Back Extension with Double KB Row (2x35#) 

3 sets x 8 reps

-Complete

11/06/26

I didn't feel like training today... mostly due to tons of life stress and I think the higher volume weeks the last couple weeks have been pushing my limits ... having said that I wanted to get in some lifts ... once I finally got warm I felt good throughout this and enjoyed getting it in. 

A.

“Tall Snatch" or "Dead Hang Snatch"

4 sets x 3 reps @ 60% (135#)

60% of your one rep max snatch. With this drill, think extend hard while pulling straight up on the bar and then drop under the bar fast! Do not bump the bar out with your hips or dip down prior to extension.

-Complete 

B.

Snatch

4 sets x 4 reps @ 75% (175#) 

75% of your one rep max snatch. 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.

Back Squat

2 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

D.

Barbell Bicep Curl

3 sets x 10-12 reps

Rear Delt Flyes on Incline Bench 

3 sets x 20 reps

-95# for 3x10 and 2x10# for the flyes 

E.

Bent-Over Single Arm KB Row

3 sets x 10 reps/arm

Rock-Back Calf Raises 

3x20

-97# KB rows and 95# CR