12/3/25

AM Workout (TBD)

A.

Every 4 for 16 (2 sets) of:
Station 1: 20/15 Cal Echo Bike Sprint

Station 2: 20/15 Cal Row Sprint 

B.

EMOM 12 (3 sets) of:

Station 1 - See Saw DB Bench x 10 reps (each arm)

Station 2 - 4-6 Jefferson Curls @ 2222

Station 3 - 10-12 Tempo Ring Rows @ 21X2

Station 4 - :50 Plank 

At the 12:00 mark, rest 2 minutes, then… 

EMOM 9 (3 sets) of:
Station 1 - 12-15 DB Overhead Extensions 

Station 2 - 12-15 Barbell Curls

Station 3 - :30 - :45 hollow hold 

PM Workout (TBD) 

A.

Bench Press

3 sets x 15-20 reps

Find weight that causes you to reach failure somewhere in the given rep range.

 

B.

Close Grip Bench Press

3 sets x 12 reps

Aim to reach failure at the given rep range.

 

C.

Flat Dumbbell Chest Flyes or Peck Deck

3 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

 

D.

Tricep Cable Extensions 

3 sets x 12-15 reps

 

E.

Push Ups

3 sets x max reps

 

F.

Rope Tricep Extension

4 sets x 25 reps

11/29 - 12/2

 Further inactivity / illness / "rest" ... this has definitely been the worst/longest illness I've had in years ... biggest bout of not training and tons of time attempting to recover and rest... this was a really tough time for me given work/parenting never stops and the stress of not feeling normal or being able to workout ... rough times, but I am looking forward to getting back into my normal routine. 

11/28/25

Further "complete rest" ... still deathly ill. 

11/27/25

 Further Complete Rest ... still very sick ... we are all sick and cancelled the Thanksgiving Turkey Trot. 

11/26/25

 Further Complete Rest ... I was hoping to get in some lifting or crossfit today... but I woke up sick (sore throat, headache, nausea, fever) and just called it. 

11/25/25

 Complete Rest

11/24/25

Another bench day ... still working through my new technique and it is going well, although the strength gains are totally happening yet... but definitely found a position that doesn't have my butt coming off the bench and I am no longer bouncing the bar off my chest ... going to keep sticking to this. 

A.

Bench Press 

205# x 5

235# x 3

260# x 1+ 

245# x 3

235# x 3

220# x 3 

205# x 5

195# x 3

185# x 5+ 

-1 rep at 260# and 16 reps at 185# ... same as last week ... still just trying to perfect form and not push loading. 

B.

Close Grip Pause Bench Press 

4 sets of 8-10

Rest 1-2 minutes

-155# for 10,8,8,8 

C.

Hex Press 

3 sets of 8-10

Rest 1-2 minutes

-2x60# for 3x10

D.

DB Overhead Extensions

3 sets of 8-10

Rest 1-2 minutes

-60# for 3x18

E.

Bench Dips 

3 sets of 10

Rest 1-2 minutes

-Complete, BW 

F.

DB Pull-Overs (light) 

3 sets of 10-12

Rest 1-2 minutes

-35# ... focused on super strict reps and keeping my arms almost entirely locked out. 

11/23/25

Solid lower body session today ... got in my squats and some extra conditioning stuff. 

A.

Back Squat

315 # x 5

365# x 3

405# x 1+ 

377.5# x 3 

365# x 3

335# x 3

315# x 5

295# x 5

275# x 5+ 

-405# for 3 and 275# for 14 ... overall felt decent here, I was a bit tight warming up, but once I got to the working sets I felt solid throughout. 

B.

Every 3 for 12 (4 sets) of:

8/8 Back Rack Reverse Lunges (8 right, then 8 left) 

-Complete, used 135# ... intended to start light and build... but this was tough enough after part A and not really training lunges lately. 

C.

EMOM 28 (7 sets) of:

Min 1 - Sandbag Bear Hug Carry (100/70#) x 100 ft 

Min 2 - 15 GHD sit-ups

Min 3 - Single Arm KB Overhead Carry (50/35#) x 100 ft (50 right, 50 left)

MIn 4 - Plank x :50 

-Complete ... nice conditioning ... lower intensity, which was nice ... just moved through this at a consistent pace and enjoyed getting it in. 

11/22/25

Complete Rest 

11/21/25

AM Workout (0900)

USMC CFT 

880 yards (800m) = 2:34 (100 points)

Ammo can lifts = 120 (100 points) 

Maneuver Under fire = 2:10 with a hit (-:5) = 2:05 (100 points)

-Result = 300 points ... overall I felt good today ... I was a bit nervous going into this, not really sure why given based on my training I was very prepared for this... but I've had a lot of life/work stress lately and it isn't contributing to a positive mental state to perform as an athlete... but regardless tried to shed all that away and just go hard ... overall happy with this score/effort ... especially given I've been hitting some PRs on big lifts lately/this year and staying fit otherwise. 

PM Workout (1415)

Had an overall decent workout this afternoon... was a bit tired after the CFT and was limited on time this afternoon, but got in some good intensity and got a solid back pump. 

A.

Deadlift

405# x 5

455# x 3 

507.5# x 1+ 

482.5# x 3

455# x 3 

427.5# x 3

405# x 3

375# x 3

355# x 3+ 

-507.5# for 3 and 355# for 15 

B.

Lat Pull Downs 

7 Sets: 8-12 reps 

Rest :45 

-Complete, 120#

C.

Hammer Strength Row Machine, Neutral Grip 

7 Sets: 8-12 reps 

Rest :45 

-Complete, 320# (160# /arm) 

11/20/25

Active Recovery Day 

A.

5 Mile Easy Run 

-Complete ... ran around 10:00 miles and took it nice and easy ... it was good to move and sweat a little after a long work day ... lots of work/life stress and it was good to get outside. 

11/19/25

Active Recovery Day

A.
20k Bike Erg @ easy pace 

-Complete ... took about 44 minutes total ... kept the pace very manageable and consistent around a 2:10 / 1000m pace. 

11/18/25

 AM Workout (0600)

Today was a pretty fun class workout. HSW skills were fun and the workout was harder than the typical class workout. 

A.

Every 2 for 10 (5 sets) of:
2 Strict Press + 3 Push-Press (start at ~70% of 1 RM Strict Press and build to a moderately heavy load) 

-135#, 145#, 155#, 165#, 165# 

B.

4 Sets of:

Handstand walk 25’ as SLOW as possible

Rest as needed between sets 

-Complete … this was really fun and good HSW practice … it definitely made me stay tight/engaged throughout my body and engage with my balance in a different way … it was a really fun drill 

then… 

4 Sets of:

Lateral Handstand Hold (1 foot against wall) for :20-:30 seconds 

-Complete … this was also an interesting and challenging drill that taught me balance for a handstand hold in a different way … fun stuff. 

C. 

For total time:

3 Rds of:

35 Double-Unders

8 Burpee Pull-ups

12 Wall-Balls (20/14#) 

Rest 2:00

2 Rds of:

12 Burpee Pull-ups

70 Double-Unders

18 Wall-Balls 

Rest 2:00 

24 Wall-Balls

90 Double-Unders

16 Burpee Pull-ups

-18:23 - 4:00 rest = 14:23 total work … fun conditioning. 

PM Workout (1500)

Still re-working my bench press here … didn’t do a ton of volume today on accessory stuff, but got in a lot of high quality bench reps.  

A.

Bench Press 

205# x 5

235# x 3

260# x 1+ 

245# x 3

235# x 3

220# x 3 

205# x 5

195# x 3

185# x 5+ 

-Result = 260# for 1 and 185# for 16 … definitely more there at 260#, but I was working out without a spotter and didn’t really feel the need to push it as I rework through my form. 

B.

Close Grip Pause Bench Press 

4 sets of 8-10

Rest 1-2 minutes

-135# for 2 sets of 10 and 155# for 2 sets of 8 

C.

Overhead Cable Extensions 

4 sets: 10 reps 

Rest :60

-Complete, 50# 

D.

Cable Push-Downs

4 sets: 10 reps 

Rest :60

-Complete, 65# 

E.

Standing Calf Raises 

4 sets: 10 reps + one drop set 

Rest :60

-370#, 380#, 390#, 400# … then got 300# for 25 reps on the dropset