10/16/26

AM Workout (0500)

This morning was a very simple session... I was extremely sore in my left abductor and couldn't really squat. The class workout was squat heavy and I had to modify it a lot ... tried to get what intensity I could, but I was also super crunched for time and overall this was just a bit stressful and not a great session in the gym. 

A.

For time:

1000m Row

100 Burpees-over-bar

-Complete ... didn't catch the time, but got a good sweat. 

B.

Standing Calf Raise

2x50

Banded Anterior Tibialis 

2x50

-Complete 

PM Workout (TBD)

A.

Dorian Deadlift 

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

B.

Barbell Bent Over Rows

7,7, Max

C.

Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)

8,6,4/side 

Then…

Set of 9 + max reps BW per leg 

D.

Hammer Curls 

3x12

Seated Incline Curls

3x12

E.

GHD With Plate Row

3x10 

10/15/26

Active Recovery. 

4.25 Easy Run 

-Complete ... untimed, probably ran about a 10 minute pace ... overall kept a super easy pace and enjoyed getting this in. 

10/14/26

Was going to hit up the class this AM ... but dental surgery yesterday afternoon and being awake with one of my kids from 2-4 AM put a dent in that plan... it was some fun conditioning stuff, but unfortunately had to cut it out ... got this in during work and got a solid pump from this. 

A.

CGBP

8,6,4 

Then…

Rest/Pause Set - 7 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week) 

-185# x 8, 205# x 6, 225# x 4 ... Max reps went 185# for 7+7

B.

DB Pull-Over

3x12

Incline Bench Rear Delt Fly

3x12

-70# Pull-overs and 2x25# flyes 

C.

Two Sets: 

Standing One Warm DB Row

9 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

9 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-100# for 9+12 (each arm) for both sets ... this was fun/tough, but all the DB rows I've been doing have made these feel a lot better 

D.

Barbell Bicep Curls

8,8,Max 

Alternating DB Bicep Curls

8,8,Max

-80# and 2x30# ... last sets for "max" were also 8 reps 

E.

Dips 

8,8,Max

Push-ups

8,8,Max

-BW ... max sets were 11 dips and 6 push-ups... tough. 

F.

Seated DB Lateral Raise 

8,8,Max

DB Shrugs

8,8,Max

-2x20# LR and 2x100# shrugs ... max sets were 16 / 15 

10/13/26

Got in the class workout (A and B) and crammed in my squatting day afterward... this was a lot in one session, but happy to get it in all in. 

A.

Every 4:00 for 20:00

400m Run

Max UB sets of 5 Thrusters (115/75#) 

-25,20,20,15,15 = 95 reps ... ROUGH, but very solid aerobic conditioning ... definitely could have paced this better... but got a lot of good aerobic conditioning out of this. 

B.

EMOM 10:
Thruster x 1 rep

-135#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225#, 250#  ... big jump there at the end, but I was happy with hitting 250# 

C.

Back Squat

8,6,4 

Then…

Rest/Pause Set - 7 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week) 

-295# x 8, 315# x 6, 335# x 4 ... set of 7 + went 295# x 7 + 5 reps ... this was brutal (and honestly stupid) after A and B, but I'm having dental surgery later today and really wanted to back squat. 

D.

Farmer Carry DB Lunge

4 x 14 steps 

Rest 1:00 

-2x50# 

E.

Calf Iso Hold - Plantar Flexion

4x:15

Rock Back Calf Raises

4x10 

-Complete, 135# for the RBCR 

10/12/26

A.

6 RFT:
8 Strict HSPU

10 Deadlift (155/105#)

12 Box Jumps (24/20”)

-7:04 ... unbroken ... I was really happy with this time ... overall the SHSPU went well for me ... I wasn't planning on going unbroken the entire time ... but I got through this very consistently and felt good. 

B.

EMOM 4: 

Deadlift x 2 reps 

straight into… 

Every 2:00 for 8:00 

Deadlift x 2 reps 

-EMOM went 335#, 335#, 405#, 405# 

-Sets every 2 went 445#, 465#, 485# ... cut out the last set ... was going to go for 505# but 485# felt HEAVY and I didn't want to push the loading super hard on the 2 minute ... overall still happy with a 485# double on the 2 minute. 

C.

EMOM 10:

14 GHD Sit-ups

-Complete 

10/09 - 11/26

Complete Rest ... traveled off Oahu for a wedding this weekend ... I had the opportunity to workout during this time ... but I've been working a ton, training hard and had immense life stress recently ... I took this opportunity to listen to my body and get in some much needed rest ... I haven't taken a full 3 days off in a while (months?). Looking forward to getting a workout in come Monday. 

10/08/26

Warm-up

Reverse Shrugs on Dip Bar

3x12

Rear Delt Band Pulls

3x15

Deficit Push-ups

3x15

-Complete

A.

CGBP 

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

-185# x 8, 205# x 6, 215# x 4 ... Rest/Pause set went 185# x 6 + 7 = 13 total 

B.

DB Pull-Over

3x10

Dips (can add weight) 

8,8, Max Reps 

-65# pull-overs and dips went 8,8,10 at BW... rough. 

C.

Standing One Warm DB Row

2 Rest/Pause Sets: 

8 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

8 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

Rest 3:00 

-85# DB ... first set went 8+ 20 on both arms ... second set was 8+15 on both arms ...  probably will up the weight next week!

D.

Slight Incline DB Bench Press

3x10

-2x65#, 75#, 80# ... fun / tough after A-C. 

E.

Double KB Skull Crush

3xMax Reps (pick a lighter weight)

-2x26# KB for 20,18, 14 ... massive pump finisher, very fun. 

10/07/26

A.

Crossfit Open 20.2 

AMRAP 20:

4 DB Thrusters (2x50/35#)

6 Toes-to-Bar

24 Double-Unders

-622 reps (18 rds + 10 reps) ... this is a tough workout ... tons of transitions, DB thrusters never felt easy ... I was probably most consistent on the toes-to-bar ... started gassing out toward the last 5 minutes ... was on a pace for 20+ rounds until about 15 minutes and started really gassing out. Overall a really good conditioning workout, but just really tough. 

B.

4 Rounds

1:00 / 2:00 off 

Max Distance DB Front Rack Lunges (2x50/35#)

-Complete ... don't remember the reps, was trying to get around 12-16 each interval 

C.

Calf Iso Holds (various holds) 

-Complete ... Did about 10 minutes straight, switched between right/left calf in various positions