7/06/25

 TBD Run 

7/05/25

Jumped into the CF class today... it was a longer partner workout, which was nice after the Holiday ... enjoyed getting this in and moving and sweating.

A.
2 RFT, with a partner, partners can work at the same time, but only on the same movement:   

50 Kettlebell Swings (53/35#) 

50 Box Jumps (24/20 in)

50 Air Squats

50 Push-Ups

50 Pull-ups

50 Burpees

50 Sit-Ups

50 Row (calories)

50 Power Cleans (95/65#)

50 Wall Ball Shots (20/14#)

50 Deadlifts (95/65#)

50 Push Press (95/65#) 

-This took about 37 minutes ... don't remember the exact time ... but this was a partner workout, but it was really just a single person workout doing the 25 reps each round, but limited by your partner's pace ... overall got some solid aerobic conditioning out of this and moved through it at about an 80% effort ... fun / lower stress gym session. 

7/04/25

 Complete Rest 

7/03/25

AM Workout (0545) 

Got in my lifts (A + B) and then did the CF class (C + D) … overall had a great session and got a good workout out of this despite being generally beat up from this week’s workouts … kept the OHS light, but tried to push the loading/intensity elsewhere. 

A.

Every 2 for 10 (5 sets): 

Overhead Squat 5x3

-155#, 165#, 185#, 195#, 205#

B.

Every 2 for 10 (5 sets): 

Front Squat 5x3

-225#, 275#, 295#, 315#, 315# 

C.

Every 2 for 12 (6 sets) of:

Long-Hang Power Clean 

Sets 1-2: 3 reps @ 60-65%

Sets 3-4: 2 reps @ 70-75%

Sets 5-6: 1 rep @ 75%+ 

-Result = 185# for triples, 225# for doubles and 255#, 275# on the singles 

D.

Every 2 for 6 (3 sets) of:

Clean Grip Deadlift x 8 reps @ 60-65%

-185# 

E.

On a running clock:

For time:

21 Thrusters (95/65#) 

42 Toes-to-Bar 

at 7:00…. 

3 RFT:
7 Thursters (95/65#)

14 Toes-to-Bar

-2:39 … UN thrusters and 21/7/7/7 TTB

-3:30 … overall fun, very grippy … felt apart on the last set of TTB 

PM Workout (1500)

Was a bit tired this afternoon, but got in some solid intensity out of this and got a super solid pump. 

A.

T-Bar Rows

4 sets: 10 reps - RPE 7-8

*Rest 1:00-1:30 b/t sets

-115# 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Cable Rows 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-120#

D.

Narrow Neutral Grip Lat Pull-Downs 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-140#

E.

Incline Hammer Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

EZ Bar Preach Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-60# 

G.

GHD Sit-ups

3 sets: 25 reps

*Rest 1:00-1:30 b/t sets

-Complete 

7/02/25

Today was a solid workout ... added in A and B ... they were supposed to be full lifts (i.e. squat) but I have compressed all my workouts into 4 days this week with the upcoming holiday ... just did a "power day" and modified the lifts ... it ended up being a really solid session, got tons of good reps in and enjoyed part C, the class WOD. 

A.

EMOM 15:

Power Snatch - Heavy Single; 15 reps above 60% (135#) 

-135# x3, 165# x 3, 185# x3, 195# x3, 205# x 2 

B.

EMOM 15:

Power Clean and Push Jerk - Heavy Single; 15 reps above 60% (185#)

-185# x5, 205# x5, 215# x 3, 225# x 2 

C.

Every 2 for 12 sets (24:00 minutes) 

Odd sets: 3 Power Cleans (225#)

Even sets: 4 Bench Press (225#) + 16 Wall-Balls (20/14)

-Complete ... this was fun ... the lifts were supposed to be around 70-75% ... just kept it at 225# across for both lifts. 

7/01/25

Got in some olympic lifting, parts A and B, and then did the CF lass, parts C and D. 

A.

Halting Snatch Deadlift (Hip) 5x2 

-205#, 225#, 245#, 265#, 275# 

B.

Push-Press 5x5 

-185# for 3 sets, 195# x 2 sets 

C.

Back Squat 

4 Sets of 5 @ 60-65% 

-275# across 

D.

10 RFT:

3 Deadlifts (275/185#)

6 SHSPU

-9:37 … I was really cruising through this at a consistent pace for 7 rounds and then I really slowed down on the last 3 rounds … had to break up the HSPU on those rounds … overall felt good though, this was a high volume of SHSPU and was generally tough for me. Solid training. 

6/30/25

AM Workout (0530)

Added in some O-lifting this AM, which was really fun (A +B) and then did the class (C + D).

A.

Every :90 for 15 sets: 

Clean and Jerk - Heavy Single; 15 reps above 60%

-Complete … went from 185 up to 255 … overall enjoyed getting this in and felt decent. 

B.

Every :90 for 15 sets: 

Snatch - Heavy Single; 15 reps above 60%, rest 1-2 minutes 

-Complete, went from 135 up to 197 … also felt decent here, but was tougher than the C+J 

C.

Bench Press 

10-8-6-4-2 

-Result =

135# x 10 

185# x 8 

225# x 6

245# x 4 

275# x 2 … there were %s here, but kind of just went off of feel. 

D.

Every 2:30 for 6 sets: 

Odd Sest: :30 ME Echo Bike Cals

Even Sets: :30 ME Burpees to 25# bumper plate

-Result =

Cals = 32, 27, 20 

Burpees = 13,12,12 

PM Workout (1500)

Got a solid chest/tricep workout in this afternoon … it was nice to get a pump, not worry about the weights and get in a bodybuilding session after the last 12 weeks of powerlifting. 

A.

Bench Press

4 sets: 10 reps at RPE 7-8 

*Rest 2:00-2:30 b/t sets 

-210# across 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# across … rough after A / not incline benching for 12+ weeks. 

C.

Hex Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# for 10,9,8,8 

D.

Incline DB Flyes

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

E.

Barbell Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

F.

Rope Cable Push-Downs

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

6/29/25

Today was a bit of a wash... I knew I wasn't going to PR ... trained way too much crossfit during my "de-load / tapering" events and generally have had a lot of work/life stress lately... just pulled a moderate single instead of a 1 RM as it wasn't going to happen today... program wasn't totally worthless though, PRed my 2 RM deadlift at 525 during the program and PRed my hang power clean at 300# ... cut down the remaining volume and just did some easier ab/calf stuff. 

A.

Deadlift 

1 set x 1 rep

Find a new one rep max. 

-505# ... worked up to this single, it felt terribly heavy and just called it there. 

B.

Pallof Press

3 sets x 8-10 reps

3x8-10 facing each way. 2 second hold at extensions.

-Complete, 25# crossover symmetry band

C.

Bent-Knee Calf Iso Hold

3 sets x :60/leg 

-Complete 

D.

Every 2 for 8 (4 sets) of:

'Durante Core' 

-Complet e