10/23/25

 TBD

10/22/25

 Active Recovery Day. 5 Mile Easy Run. 

-Complete ... ran about 50 minutes total ... very easy pace ... haven't ran since getting the flu a few weeks ago and I definitely didn't feel great running today ... happy at least to get this in, it was a nice/low stress way to start the day. 

10/21/25

AM Workout (0615)

Did the class gymnastics warm-up (parts A and B) and then got in this week's qualifier workout... overall it went well, my goal was to get 7 rds and I got 7 + some reps ... it was a whole lot of toes-to-bar ... everything else went fairly smoothly ... I was a bit nervous about the S2O, but it felt easier than I thought it would and I got every set unbroken. Had to break up the toes-to-bar a lot and they became a complete shit-show on the last couple sets ... overall a fun and challenging workout. 

A.

EMOM 10:

Odd Minutes - 4 Ring Kip Swings

Even Minutes - 4 Low Ring Transitions 

B.

EMOM 4:
4 Ring Muscle-ups 

-Complete 

C.

FOTC 2025 Qualifier 4 

AMRAP 14:

30 Double-Unders

15 Toes-to-Bar

10 Shoulder-to-Overhead (135/95#) 

-7 rds + 40 reps (10 Toes-to-bar)

PM Workout (1500)

Didn't really have a great workout this afternoon... generally just felt beat up and not great ... got in what intensity I could, but cut out the accessory power lifting today (strict press) given I did 70 push-jerks at 135# at a high intensity this AM... not sure exactly why, but I definitely just didn't feel great during this PM session, sometimes that happens and I just tried to push through, but overall cut the volume down. 

A.

Bench Press

185# x 8 

215# x 6

245# x 4 

245# x 4

225# x 5 

215# x 6 

200# x 7

185# x 8+ 

-Complete, 4 reps at 185# 

B.

Flat DB Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x65# for 4x10 

C.

3 Sets:

10 Strict Pull-ups 

10 Strict Dips 

Rest :60 - :90 

-Complete 

D.

EZ Bar French Press

3 Sets: 8-10 reps 

Rest 1-2 minutes

-80#, 3x10 

E.

Rope Overhead Extensions 

3 Sets: 12-15 reps 

Rest 1-2 minutes

-55# for 3x15 

10/20/25

AM Workout (0615)

Did the class workout today ... slightly modified the conditioning piece to save my shoulders for my upper body day tomorrow ... overall still got a great workout out of this ... having said that I was tired after a weekend parenting and it was tough to get moving this AM... but once I did I felt solid. 

A.

Every 3 for 12 (4 Sets) of:

Tempo Front Squat @ 3211 + 1 Front Squat (no tempo) @ 60%+ 

-185# across ... had the option to increase the weight, but really just used this as a position/mobility session rather than strength work. 

B.

4 Sets, on a 2:00 clock:

200m Run 

Max Reps Front Squats (135/95#) (odd sets) / Max Reps Squat Cleans (135/95#) (even sets) 

Rest :60 between sets 

-Result = 

25 Front Squats

11 Squat Cleans

17 Front Squats

9 Squat Cleans ... overall this was good aerobic / lower body conditioning work and didn't really wreck me, which was nice. 

PM Workout (1500)

Had a surprisingly really solid afternoon workout... felt strong throughout this and tried to push the weights/intensity. Felt much more awake and better than this AM. 

A.

Squat

315 # x 5

350# x 3

390# x 1+ 

370# x 3 

350# x 3

330# x 3

315# x 5

295# x 5

275# x 5+ 

-Result = 3 reps @ 390# and 12 reps @ 275#

B.

Deadlift

252.5# x 5 

302.5# x 5

352.5# x 3

352.5# x 5

352.5# x 7

352.5# x 4

352.5# x 6

352.5# x 8 

-Complete ... got all of these easily, light weights. 

C.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-4x12 with 205#

D.

Seated Leg Curls

4 Sets: 12-15 reps

Rest 1-2 minutes

-4x12 with 175# 

E.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-410# for 10, then 6 sets of 8 ... rough. 

F.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 390# 

G.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 540# 

10/19/25

 Complete Rest 

10/18/25

Overall got a decent pump today... got in parts A and B and then my 3 year old son started interrupting my workout... I woke up at 0450 on a Saturday to try to get this in before he and my infant were awake... but my plan didn't work and it was tough to try to focus and get intensity out of this given the constant interruption / need to parent him ... anyway, at least got the big lifts in and a decent pump afterwards despite having to focus on my son. 

A.

Bench Press 

210# x 5

235# x 3

265# x 1+ 

245# x 3

235# x 3

220# x 3 

210# x 5

195# x 3

185# x 5+ 

-265# x 3, 185# x 15 ... maybe a few more reps there on 265#, but I was working out alone an didn't push it 

B.

Close Grip Bench Press 

(1 set of 10 ab-wheel rollouts after each set of 165# - 6 total) 

115 # x 6

135# x 5 

165# x 3

165# x 5

165# x 7

165# x 4

165# x 6

165# x 8 

-Complete 

C.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x35# 

D.

EZ Bar Reverse Curls 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-65# ... this was probably too heavy... had to cheat a little bit, but still got a solid forearm/bicep pump out of this 

E.

Laying Overhead Extensions (cambered bar) 

3 Sets: 8-10 reps

Rest 1-2 minutes

-85# 

F.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-75# 

10/17/25

AM Workout (0615)

Today was a solid class workout ... I altered the front squat rep scheme to fit my current program and overall this worked well with the class conditioning workout ... fun stuff overall despite feeling a bit beat up toward the end of this training week. 

A.

Front Squat

145# x 5

185# x 5

225# x 3

225# x 5

225# x 7

225# x 4

225# x 6

225# x 8 

-Complete 

B.

AMRAP 25: 

15/12 Cal Echo Bike

100 Foot Waiter Carry (2x53/35#)

10 Double KB Front Squat (2x53/35#)

250/200m Row

100 Foot Double KB Front Rack Carry (2x53/35#)

25 GHDs 

-4 Rds + 250m Row ... kept a consistent ~80% effort ... nice aerobic work. 

PM Workout (1400)

Despite the workout this AM and generally being beat up from the week, I had a super solid workout this afternoon … deadlifting felt very strong and got a solid pump from the back work. 

A.

Deadlift

375# x 5

425# x 3 

475# x 1+ 

445# x 3

425# x 3 

395# x 3

375# x 3

350# x 3

350# x 3

325# x 3+ 

-Result = 475# for 5, 325# for 20 … set of 20 gassed me… but I was feeling good, so I just went for it 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180# for 3x10

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180# for 3x10 

D.

T-Bar Row, Narrow Neutral Grip 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-135# for 3x10

E.

Kroc Rows

1-2 Warm-up Sets then 1 Max Set with 100# 

-Result = 15 reps on each arm at 100# … this is not a PR on this, but I was smoked from A-D.

F.

Hammer Strength Row Machine

7 Sets: 8-12 reps 

Rest :45 

-270# (135# per arm) for 10,10,10, and 4 sets of 8 … this is a weight PR on this machine… massive pump.