11/13/13

AM Workout (TBD)

TBD CF

PM Workout (TBD)

A.

Strict Press 

155# x 5

175# x 3 

195# x 1+ 

185# x 3 

175# x 3 

165# x 3 

155# x 5

145# x 5

135# x 5+ 

B.

Incline Bench Press 

117.5 # x 6

147.5# x 5 

177.5# x 3

177.5# x 5

177.5# x 7

177.5# x 4

177.5# x 6

177.5# x 8 

C.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

D.

Seated Lateral Raise

3 Sets: 10-12 reps 

Rest 1-2 minutes

E.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

F.

Crossovery Symmetry Iron Scap Protocal

11/12/25

5 Mile Active Recovery Run

-Ran 5.3 miles in about 52 minutes ... 9:50ish miles ... took this nice and easy and enjoyed getting this in ... it was about 30 degrees this morning, but there was no wind and clear skies as I ran while the sun was rising. Really nice / low stress way to start the day. 

11/11/25

Today was overall a good workout ... got a nice pump and worked on my bench technique a lot. Looking forward to making progress on this lift and perfecting my form. Cut out the accessory stuff as I ease back into training and due to spending a lot of extra time on bench technique. 

A.

Bench Press

192.5# x 8 

225# x 6

250# x 4 

250# x 4

235# x 5 

225# x 6 

207.5# x 7

192.5# x 8+ 

-I was reworking my bench press ... focusing on new foot position / leg drive ... had to lower the total reps on the some of the heavier sets ... went 250# for 2x2 and the 235# was for 3 ... got all the other reps and a total of 14 reps at 195#. 

B.

Strict Press 

102.5# x 6 

122.5# x 5

142.5# x 3

142.5# x 5

142.5# x 7 

142.5# x 4

142.5# x 6 

142.5# x 8 

-Complete (all reps seated as I was working out at home) 

C.

Flat DB Bench Press 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-2x75# for 10,10,8 

D.

Bench Dips 

3 Sets: 15 reps 

Rest 1-2 minutes 

-Complete

11/10/25

AM Workout (0530)

Jumped into the class workout (A and B) and snuck in some TTB volume after class. Solid crossfit conditioning session. My de-load week definitely helped... felt much better working out today than I did last week. 

A.

Every 2 for 10 (5 sets) of: 

Power Snatch

Set 1 - 5 @ 70% (155#)

Set 2 - 4 @ 75% (165#)

Set 3 - 3 @ 80% (180#)

Set 4 - 3 @ 83% (185#) 

Set 5 - 2 @ 85%+ (190#)+ 

-Complete, no misses ... got 5-4-3-3 TnG and I felt strong on all those sets ... then did 205# for the final set, not TnG. 

B.

For time:

5-7-9

Power Snatch (115/85#)

Bar Facing Burpees 

Rest 1:00

9-7-5 

Power Snatch (115/85#)

Bar Facing Burpees

-6:41 ... first part done in 3:16 ... overall this was a tough conditioning piece and much harder than I thought it would be... tried to go unbroken, but felt apart on the set of 9 during the first interval, ended up going 2/2/2/2/1 on the snatches and then had to break up the set of 7 during the second set ... way harder than I thought it would be! 

Rest about 10 minutes then... 

C.

EMOM 10:

10 Toes-to-Bar

-Complete 

PM Workout (1315)

I was a bit nervous going into this... last week I was feeling thrashed in my lower body and the weights today felt heavy while I was warming up... basically just had to bring a lot of intensity to this and really focus ... once I got rolling into the heavier sets I felt decent enough and got a solid workout out of this. Cut down the accessory stuff given I was working out at home today, but I was fine with that ... easing back into training this week. 

A.

Squat

315 # x 5

357.5# x 3

400# x 1+ 

377.5# x 3 

357.5# x 3

335# x 3

315# x 5

295# x 5

275# x 5+ 

-Complete ... 400# x 3 and 275# x for 16 

B.

Deadlift

262.5# x 5 

315# x 5

367.5# x 3

367.5# x 5

367.5# x 7

367.5# x 4

367.5# x 6

367.5# x 8 

-Complete 

C.

3 sets: 

Bent-Knee Calf Iso Hold  x :60 (each leg) 

KB Side Bends x 10 reps/side (70#) 

Rest 1-2 minutes 

-Complete 

11/09/25

 Complete Rest

11/08/25

A.
10k Row

-42:20 ... took this nice and easy, got a nice aerobic sweat out of this. 

B.

15 Minutes of Full-Body Stretching

-Complete 

11/07/25

Coming closer to the end of my de-load week ... put together this arm workout on the spot and got a decent pump. Kept the weights light and the rest intervals short. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x35# 

B.

EZ Bar Reverse Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-40# 

D.

EZ Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

E.

Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-65# 

F.

Diamond Push-ups

3 Sets: 8-10 reps

Inverted Skull Crushers

3 Sets 8-10 reps 

Rest 1-2 minutes

-Complete, BW, 3x10 each movement 

G.

Incline EZ Bar Skull Crushers 

3 Sets: 10

Incline EZ Bar Close Grip Bench Press 

3 Sets: 10

Rest 1-2 minutes

-60#

H.

DB 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-40# ... went really light here and focused on strict form in the mirror ... I was pushing the loading on these 90,100#+ during my bench cycle earlier this year ... but I want to start doing these again with much stricter form / straight arms ... anyway, got a nice stretch out of these. 

11/06/25

Jumped into the CF class today (A and B) and then snuck in C ... overall enjoyed getting this in ... definitely different training than I'm used to at my regular CF gym ... lots of barbell today and I enjoyed getting this in. 

A.

Every 3 for 15 (5 sets) of: 
Clean and Jerk

Rest 10 - 15 seconds

Clean + Front + Jerk

*Start at 70% and build to something heavy, 8/10 RPE for the day 

-225#, 235#, 235#, 240#, 240# ... was hoping to get closer to 250# on this ... but overall this was tough from the get-go. Good training, definitely 

B.

For time:

15-12-9

Power Clean (135/95#) 

Front Squat

Push Jerk 

-7:17 ... broke this up a bit, but tried to avoid singles on the PC ... got all the movements in 2 sets or less. Tough barbell conditioning. 

C.

EMOM 10:

10 GHD Sit-ups 

-Complete 

11/05/25

Still deloading this week ... jumped into a CF class and just did what was on the board ... it was a nice aerobic WOD and a little bit of benching beforehand. Felt much more normal and better today than on Monday when I was particularly exhausted. 

A.

Every 2:30 for 4 sets:

Bench Press

Set 1 - 8 reps 

Set 2 - 6 reps

Set 3 - 4 reps

Set 4 - 4 reps 

-Weights went 225# x 8, 240# x 6, 250# x 4 x 2 sets ... felt strong throughout this. 

B.

AMRAP 14:
7/5 Strict Pull-ups

100 ft Farmer's Carry (2x70/53#)

7 Burpees (onto plate - hips open on top of plate) 

200m Run

-6 Rds + 2 Burpees 

11/04/25

Complete Rest 

11/03/25

I have been training very hard the last few weeks and this week is the start of a much needed rest week ... coupled with lots of work/life stress lately this week is much needed. Going to cut down the lifting a ton and the high intensity cardio stuff ... just going to take it easy and enjoy myself. 

A.

Squat (deload) 

155# x 10

225# x 5 

245# x 5 

-Complete

B.

Good Mornings 

3 sets of 10 

Rest 1-2 minutes

-Complete, across at 155# 

C.

Banded Hamstring Curls 

3 sets of 10 

Rest 1-2 minutes

-Complete, 1 green band 

D.

3 Sets:

Plank x :60

Bent-Knee Calf Raise Iso-Hold x :60 - R 

Bent-Knee Calf Raise Iso-Hold x :60 - L 

Rest 1-2 minutes

-Complete