9/23/25

AM Workout (0615)

A.

Push-Press

Set 1 - 3 @ 60% (155#)

Set 2 - 3 @ 65% (165#)

Set 3 - 3 @ 70% (180#) 

Set 4 - 4 @ 75% (190#)

Set 5 - 3 @ 75% (190#) 

Set 6 - Max Reps @ 60% (155#)

B.

Every 3 for 30 (5 sets of):

Station 1 - 50 Double-Unders + 250-300 ft shuttle run or 20-25/ 15-20 cal ski or row

Station 2: 100 Ft Farmer’s Carry (70/53#) + 20-25/ 15-20 cal Echo Bike 

PM Workout (TBD)

A.

Bench Press 

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

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

(try 205+ for 3x10+) 

 

C. 

Wide Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

140+ 

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-120+ 

F.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 

Try 120

G.

Overhead Rope Tricep Extensions 

7 Sets: 8-12 reps 

Rest :45 

9/22/25

AM Workout (0615)

Solid class workout this morning ... some lower volume deadlifting and a solid aerobic conditioning piece. 

A.

Deadlift

Set 1- 2 @ 65% (355#) 

Set 2 - 2 @ 70% (385#) 

Set 3 - 2 @ 75% (415#) 

Set 4 - 2 @ 75% (415#) 

Set 5 - 2 @ 80% (440#) 

Set 6 - 2 @ 83% (455#) 

Set 7 - 2 @ 83% (455#) 

-Complete

B.

AMRAP 20:

60 Toes-to-Bar

10 Burpee Box Jump Overs (24/20”) 

40 Hang Power Cleans (95/65#) 

10 Burpee Box Jump Overs (24/20”) 

20 Thrusters (95/65#)

10 Burpee Box Jump Overs (24/20”) 

10 Wall-Walks

10 Burpee Box Jump Overs (24/20”) 

Max Calorie Row in remaining time 

-89 Cal Row ... thrusters and wall-walks were tough ... otherwise flowed through this very well ... had about 5 minutes at the rower and tried to keep it below a 2:00 / 500m pace 

PM Workout (1500)

Got a decent back pump this afternoon, still a bit sore from Fri/Sat in my biceps, but got through this and got a really solid pump. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 200#, 225#

B.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185#

D.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-145#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45

-70#

F. 

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-160#

9/21/25

 Complete Rest 

9/20/25

Feeling slightly beat up from the week's training... but I was up at 0430 with my infant... decided to put together an ab/arms workout ... picked movements I enjoy getting in and got a massive arm pump ... nice way to spend the morning ... looking forward to rest tomorrow and getting in some tough workouts next week. 

A.

Every 2 for 10 (5 sets) of:

‘Durante Core’

-Complete

B.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x35#

C.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

D.

DB Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-Started with 2x15# ... but it was a bit easy on the RPE... went up to 2x25# for the second half 

E.

Cali Press 

7 Sets: 8-12 reps 

Rest :45 

-95#

F.

Bench Dips

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x10, BW

G.

DB Kick-Backs

7 Sets: 8-12 reps 

Rest :45 

-2x25#

9/19/25

AM Workout (0615) 

Had a solid leg workout this morning … I have to admit I didn’t enjoy going straight into the pentagon and doing these lifts … typically I will go to Crossfit Invictus DC and get the class WOD / some crossfit in … the pentagon gym was very busy in the morning (about 0615-0745) and this made it less enjoyable and I had to slightly modify my leg workout due to that … but overall I did get a lot of intensity out of this and had an overall decent lower body workout. 

A.

Back Squat 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-275# x5, 300# x 5, 335# x 7

B.

Deadlift

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-325# x5, 375# x5, 425# x 8 

C.

Leg Extensions

7 Sets: 8-12 reps 

Rest :45

- 175# across

D.

Lying Leg Curls

7 Sets: 8-12 reps 

Rest :45 

-120# across

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-320#, 330#, 340#, 350# … 4x20

F.

Leg Press Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-7x12 with 180# 

PM Workout (1430) 

Had an overall solid afternoon session… got a very big back/bicep pump from this … I was a bit tired/flat going into this, but once I got rolling I felt decent and enjoyed getting this in. I typically don’t do two bodybuilding sessions in one day… but this week got weird and I’m glad I got to get both of these workouts in. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 205#, 220# for 3x10

B.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x8 with 185#

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8 with 185#

D.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-135# for 3x10

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-65# across … tough.

F. 

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-140# for 7x12-10 on each of set … this was a new movement I added in, got a really solid pump from this. 

G.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :45 

-Complete