6/24/25

 TBD 

6/23/25

AM Workout (0615)

A.

For time:

400m Run

50 ft HSW 

15 Back Squats (225/155#)

400m Run

50 ft HSW 

10 Front Squats (185/125#)

400m Run

50 ft HSW 

5 Overhead Squats (135/95#) 

-11:55 … this was a fun/shorter metcon, but I almost got all of the HSW in unbroken sets of 25’ … missed the last walk with about a 20/5’ walks … overall really fun and enjoyed getting this in.

B.

Every :90 for 18 minutes (3 sets) of:

Min 1 - 16 Reverse Lunges (2x35# DB farmer’s carry) 

Min 2 - 16 Gorilla Rows (2x35# DB)

Min 3 - 20 Paloff Press (10 r, 10 l)

Min 4 - 10 Upright Rows (2x35# DB) 

-Complete … didn’t push the loading here, just went really light … didn’t want to affect this afternoon at all. 

PM Workout (1415)

A.

Bench Press

1 set x 1 rep

Find a new one rep max.

-Singles went: 255, 280, 290, 300 … this is a lifetime PR and a huge milestone for me… been wanting to hit 300 for MANY years. Overall this went up really easily without any assistance, definitely a bit more there. 

B.

Bench Press, 3 Sets of ME reps: 

Max Reps @ 225#

Max Reps @ 185#

Max Reps @ 135# 

Rest as needed between sets 

-12 at 225#

-20 at 185#

-30 at 135# … huge effort there at 135#, fun/pump stuff.

C.

Tricep Rock-n-Rolls

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x10 with 2x40# DB

D. 

Dumbbell Side Raises

2 sets x 10-12 reps

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

-2x10 with 2x20# DB 

E.

Dumbbell Bent-Over Side Raises

2 sets x 10-12 reps

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

-2x10 with 2x20# DB 

6/21 & 22/25

 Complete Rest 

6/20/25

 Got in a CF class today ... it was a lot of fun handstand work / cardio. 

A.

For time: 

100 ft HSW 

1000m Row 

30 SHSPU

1000m Run

10 Wall-Walks 

1000m Row

-20:58 … overall a fun workout … flowed through this at a fairly consistent pace … felt decent throughout and really enjoyed getting this in after a longer / stressful day. 

6/19/25

 Complete Rest 

6/18/25

Got in my lifts (A and B) and then jumped into a CF class for C-E. Great time in the gym, really enjoyed getting this in. 

A.

Bench Press

1 set x 1 rep

Work up to your opening attempt as if you were doing a 1 RM 

-135# x10, 185# x 6, 225# x 4, 250# x 1, 280# x 1 … next week will try to go 280, 290, 300 for my 1 RM. Everything here felt very solid

B.

Deadlifts

4x4 @ 435#

1x2 @ 490#

1x1 @ 500-545

-510# for the single … felt better benching than on these deadlifts, but also looking forward to trying 500, 520, 540 next week. 

C.

Every :90 for 6 (4 sets) of:

Snatch Balance x 3 reps @ ~50% of 1 RM Snatch

-Complete, across at 135# 

D.

Every :90 for 6 (4 sets) of:

Power Snatch x 2 reps @ up to a tough double

-135#, 185#, 185#, 195# … definitely more there, but with such short time frame kept the loads lighter here 

E.

5 Sets of: 

AMRAP 2*: 

10 Bar-Facing Burpees

10 Overhead Squats (115/85#) 

5 Bar-Facing Burpees

5 Bar Muscle-ups

Rest :60 

*Pick up where you left off on each round 

-Complete … didn’t remember my exact reps, but this was hard. Was trying to get over 1 rd each set and I did for the first 3, but things became a bit of a blur after that … great crossfit conditioning though. Unbroken sets throughout. Really fun to get in after the emotional toll of yesterday. 

6/17/25

AM Workout (0730) 

 USMC PFT ... first time I have an easier score, as I'm 36 years old now ... only had to do 21 pull-ups, but have been consistently getting over 23 the last few years ... run suffered a bit, I really pushed hard, but just didn't get the score I needed ... I was really upset about this at first, but I tested my BF percentage after and it was well within my max limit (20 percent) ... I had a 10.8% BF at 217. My max weight is 202, which I will not hit this year... but anyway, bit of a rollercoaster of emotion given I didn't run the time I wanted to and I knew I am overweight and I was very close to hitting it, but some days just don't play out the way you want them to. 

Pull-ups: 25 (100 points)

Plank: 3:45 (100 points)

3 Miles: 20:44 (84 points)

-284 ... my goal was a 20:39 / 285 ... but it just didn't happen. Been struggling with achilles tendinitis for about 6 months and my run has definitely suffered. 

PM Workout (1600)

Dipped out of work a little early to run again ... got in 5 miles super easy ... after this morning I just didn't want to be at work and needed to decompress ... didn't time the run, just got in my usual 5 mile route. 

6/16/25

 Complete Rest / Taper for PFT tomorrow

6/15/25

 Super Easy 2 Mile Run 

-Complete ... took about 20 minutes, went very easy. 

6/14/25

AM Workout (0600)

Today was an overall decent workout, felt strong on the bench, which was nice... body is generally feeling a bit beat up still, mostly in my shoulders/elbows/triceps... looking forward to wrapping this bench program up and lowering the pressing volume soon. 

A.

Bench Press

3 sets x 2 reps (280 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-275# across ... 5# less than last week, but didn't have a spotter and just focused in on getting good reps. 

B.

Bench Press

3 sets x 3 reps (265 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-265# across (same as last week)

C.

Strict Press

3 sets x 3 reps (170 last week)

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-175# across 

D.

DB Incline Bench Press 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-75#s for 3x8

E.

DB Bench Press (Neutral Grip) 

3 Sets of 10-12 reps 

-75#s for 3x10

F.

DB Press (unsupported) 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x35# for 3x10

G.

Rope Tricep Extensions

3 sets x 10 reps 

Aim to reach failure, at the given rep range. 

-60#

PM Workout (1215)

Running Intervals

1 Mile Easy 

straight into…

3 Sets of:

800m @ 5k pace

400m @ super easy jog 

straight into… 

1 Mile Easy 

-Complete ... kept the paces 6:40 / 6:50 / 7:09 ... decently hot day in Annapolis, overall felt good though. 

6/13/25

Today was an okay workout... didn't feel great, but got in what I could. Had to bastardize a few workouts together this week, overall lowered the volume and reps, but still got a solid pump. 

A.

Deadlifts

4x4 @ 425

1x2 @ 480

1x2 @ 535

1x8+ @ 425

-Missed the reps at 535# ... which sucked, but I have been under a ton of stress from parenting and traveling / being out of my normal routine  ...  8 reps at 425#

B.

Weighted Pull Ups

3 sets x 10-15 reps

Come as close to failure as possible without actually failing, within the given rep range. 

-20# for 3x10 

C.

BW Pull-ups 

3 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-10,8,8 

D.

Neutral Narrow Grip Lat Pull-Downs

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-125# 

E.

Bar Curls 

3 sets x 10 reps

-75#

F.

Dumbbell Pull-Overs

3 sets x 10 reps

Hammer Curls

3 sets x 10 reps

-60# pull-overs, 2x35# for HC

G.

Every 2 for 8 (4 sets) of:

Plank x :60 

-Complete