4/8/25

CF Class

Deadlift 

4x4 @ 385#

2x2 @ 440# 

1x8+ @ 385 

A.

Pull-Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If body weight is too easy, add weight.

B.

Supinated Pull-ups 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary

C. 

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

D.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables.

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

4/7/25

Today was fun ... got in a CF class (part A) and then started a new powerlifting cycle. I typically would break these up, but crammed everything in this AM. Overall had a great session. Nice to move / breath on the CF and got a huge chest/tricep pump from the rest of this. 

A.

3 RFT:

300m Row

15 Box Jumps (24/20”)

Rest 3:00 

3 RFT:

300m Row

15 KBS (53/35#)

Rest 3:00 

3 RFT:
300m Row

16 KB Goblet Box Step Ups (24/20” w/ 53#) 

-Result = 

5:25 

13:37 (5:12)

23:07 (6:30) ... all sets unbroken, last couplet by far the most challenging. 

B.

Bench Press

4 sets x 8 reps @ 60% (185#) 

60% of your one max rep bench press.

-Complete

C.

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.

-165# for 3x12

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-3x10 with 135# 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x40# DB for 3x12

F.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-3x10 with 2x20# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-3x10 with 2x20# 

4/6/25

4 Mile Run 

-37:15 total time ... kept this nice and easy ... ran easy around Annapolis. Really happy to move and sweat and get this in. 

4/5/25

 Complete Rest 

4/4/25

 AM Workout (0930)

3 Mile Easy Run

-Complete ... ran around a 9:00 pace ... took this nice and easy ... didn't push the pace ... was fairly hungry and generally not feeling great on this run... was up since 0400 with the newborn ... didn't eat enough beore stepping out the door for this at 0930. Overall happy to get it in and be pain free in my achilles. 

PM Workout (1515)

Snuck this in during the early afternoon ... overall a light volume lifting session, but it was fun to clean some weight and front squat. This is my de-load week, so I put together this workout on the spot and didn't push the loading much. 

A.

Every 2 for 20 (10 sets) of:
3-Pos Clean (high hang, below knee, floor) - build up to a tough complex for the day

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets 

B.

Every 2 for 10 (5 sets) of:

Front Squat x 2 reps - build up to a heavy double for the day 

-255#, 275#, 295#, 305#, 315# 

C.

EMOM 10: 

1 Rd 'Strict Cindy' 

5 Strict Pull-ups

10 Push-ups

15 Squats 

-Complete 

4/3/25

Today was an active recovery session ... really enjoyed getting this in ... wasn't too taxing, but it was nice to breath and move. 

A.

3 Sets:

KB Side Bends x 3 reps/arm 

Banded Hip Circle Air Squats x 10 reps 

Plank x :60 

straight into… 

3 Sets:

Wall Sit x :30 

Side Pank x :30/side 

10 Single Leg Hip Lift 20X0 R 

10 Single Leg Hip Lift 20X0 L  

-Complete 

B.

On a 30:00 Running Clock: 

4 RFT:

Ski 250/200m

10 Supine Toes to Bar (3sec lowering)

 Rest until 20:00 then... 

4 RFT:

500/450m Bike Erg

10 Barbell Windshield Wipers (135/95#) 

 Rest until 20:00 then... 

4 RFT:

250/200m Row

20 Alternating Single-Leg V-ups 

-Complete ... each of these took about 7 minutes ... kept this at an easier/comfortable side. 

4/2/25

  Further Complete Rest ... this is the first time I've taken 3 days off in a long time!