9/2/25

AM Workout (TBD)

A.

Deadlift 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

B.

4 Sets
10 Deadlift (275/185)
50ft Handstand Walk
10 Deadlift (275/185)
*Rest 1:1 between sets

C.

12 Minute AMRAP
20 GHD Sit Up
10/8 Cal Echo Bike

5 Bar Muscle-ups (optional - TBD after part B)

D.

Glute Ham Raise 

3 sets: 12-15 reps 

Rest 1-2 minutes

PM Workout (TBD)

A.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

B.

Pendlay Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

E.

DB Rows

3 Sets: 10-12 reps/arm 

Rest 1-2 minutes

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

9/01/25

AM Workout (0745)

Had a really fun crossfit session this AM ... given the holiday I was able to workout at my local gym in Annapolis and wrote up this workout ... had a really good time getting this in. 

A.

3 Rounds, not for time, as a warm-up: 

20 Shoulder-Taps (wall-facing) 

Bottom of Ring Dip Hold x :10

Top of Ring Dip Hold x :10 

Hollow Hold x :20 

-Complete 

B.

Every 2 for 10 (5 sets) of:

30 Ft HSW 

-Complete, unbroken sets of 15' down and back ... felt a million times better than the deadlift/hsw workout on Friday!

C.

Bench Press 5/3/1 

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-205# x 5, 230# x 3, 260# x 4 

D.

‘Holleyman 2.0’

30 RFT:

1 Bench Press (225/155#)

3 C2B Pull-ups

5 Wall-Balls (20/14#) 

-22:35 ... this was fun, it is a variation of this workout I made up and have been wanting to try for a long time. I enjoyed getting this in. Unbroken sets and I was fairly consistent throughout, felt very strong benching. 

PM Workout (1315)

Had a solid PM workout ... got a really solid chest/tricep pump in my basement gym. 

A.

Incline Bench Press 

4 Sets: 8-10 reps

Rest 1-2 minutes

-135# for 2 sets, 145#, 155# for 4x10

B.

DB Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-2x60# 

C.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

D.

Dips

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10, BW 

E.

DB Overhead Tricep Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-60# for 3x10

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-80# for 3x10

G.

Tricep Kick-Backs  

7 Sets: 8-12 reps 

Rest :45 

-2x25# DB 

8/31/25

Active Recovery Day


A.
6 Mile Easy Run 

-Complete ... ran exactly 10:00 miles ... kept the pace nice and slow ... lower body/posterior chain is definitely feeling this week's training ... overall felt great on this run, it was low stress and super nice weather, about 65 degrees and sunny with a slight breeze and a quiet morning in Annapolis. Great way to start the day. 

Showered and rested about 45 minutes then...

B.

30 Minute Yoga/Mobility Routine 

-Complete 

8/30/25

Today was a solid arm pump ... not too taxing overall and got this done in under 60 minutes. Nice and easy way to ease into my weekend, enjoyed getting this in. 

A.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-85# ... on the lower rep side ... 8/9 reps each set 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

C.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x25# 

D.

Close Grip Bench Press 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-195# for 10,9,9 

E.

DB Skull Crushers

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35# 

F.

Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-75#

8/29/25

AM Workout (0615)

Solid CF class today... body is feeling generally beat up after this week, but glad to get this in. 

A.

Strict Press

15 Minutes to build to a heavy single 

-95# x 5, 135# x 5, 165# x 2, 185# x1, 195# x1, 200# x1 … overall this felt solid, definitely more there, but I have some very deep DOMS in my shoulders/triceps/chest … happy to be able to pull a relatively low RPE 200# strict press after a tough week of training. 

B.

For time:
21 Deadlifts (225#)

50’ HSW

15 Deadlifts (275#)

100’ HSW 

9 Deadlifts (325#)

150’ HSW

-Finished this right around 13 minutes … I was on a decent pace through the set of 9 deadlifts … finished those right around 7 minutes … but the last bit of HSW was very tough for me. I was very fatigued from both the workout and the volume of this week’s training… this was a humbling workout, but I’m glad I tried it and tried to push myself, even when I was having to break up segments of 25’ HSW. 

PM Workout (1230)

Had a decent second workout ... felt solid throughout and got a solid pump. 

A.

Deadlift 5/3/1 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

-365#, 395#, 445# x 3 … didn’t push the reps on the last set … did all these beltless and after this AM, 3 reps was good for me.

B.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# x 10, 180# x 10, 180# x10 

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180# for 3x8

E.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# x 10, 180# x 10, 180# x10

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50# for 2 sets, 60# for 5 sets

G.

Glute Ham Raise 

3 sets: 12-15 reps 

Rest 1-2 minutes

-3x10 … felt much better than last week

H.

GHD Sit-ups

3 sets: 15-25 reps 

Rest 1-2 minutes

-3x20