6/30/25

AM Workout (0530)

Added in some O-lifting this AM, which was really fun (A +B) and then did the class (C + D).

A.

Every :90 for 15 sets: 

Clean and Jerk - Heavy Single; 15 reps above 60%

-Complete … went from 185 up to 255 … overall enjoyed getting this in and felt decent. 

B.

Every :90 for 15 sets: 

Snatch - Heavy Single; 15 reps above 60%, rest 1-2 minutes 

-Complete, went from 135 up to 197 … also felt decent here, but was tougher than the C+J 

C.

Bench Press 

10-8-6-4-2 

-Result =

135# x 10 

185# x 8 

225# x 6

245# x 4 

275# x 2 … there were %s here, but kind of just went off of feel. 

D.

Every 2:30 for 6 sets: 

Odd Sest: :30 ME Echo Bike Cals

Even Sets: :30 ME Burpees to 25# bumper plate

-Result =

Cals = 32, 27, 20 

Burpees = 13,12,12 

PM Workout (1500)

Got a solid chest/tricep workout in this afternoon … it was nice to get a pump, not worry about the weights and get in a bodybuilding session after the last 12 weeks of powerlifting. 

A.

Bench Press

4 sets: 10 reps at RPE 7-8 

*Rest 2:00-2:30 b/t sets 

-210# across 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# across … rough after A / not incline benching for 12+ weeks. 

C.

Hex Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# for 10,9,8,8 

D.

Incline DB Flyes

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

E.

Barbell Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

F.

Rope Cable Push-Downs

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

6/29/25

Today was a bit of a wash... I knew I wasn't going to PR ... trained way too much crossfit during my "de-load / tapering" events and generally have had a lot of work/life stress lately... just pulled a moderate single instead of a 1 RM as it wasn't going to happen today... program wasn't totally worthless though, PRed my 2 RM deadlift at 525 during the program and PRed my hang power clean at 300# ... cut down the remaining volume and just did some easier ab/calf stuff. 

A.

Deadlift 

1 set x 1 rep

Find a new one rep max. 

-505# ... worked up to this single, it felt terribly heavy and just called it there. 

B.

Pallof Press

3 sets x 8-10 reps

3x8-10 facing each way. 2 second hold at extensions.

-Complete, 25# crossover symmetry band

C.

Bent-Knee Calf Iso Hold

3 sets x :60/leg 

-Complete 

D.

Every 2 for 8 (4 sets) of:

'Durante Core' 

-Complet e

6/28/25

 Complete Rest 

6/27/25

A.

Every :90 for 3 sets:

3 Hang Snatch @ 60-70% 

Every 2 for 3 sets: 

2 Hang Snatch @ 70-80%

Every 2 for 3 sets:
1 Hang Snatch @ 80-85% 

-Went 135# for the triples, 165# for the doubles and 185# for the singles … felt good on this, but shoulders are a bit sore from yesterday … kept the weights light and got perfect/fast reps. 

B.

4 Sets of:

AMRAP 3: 

10 DB Box Step-Overs (24/20” with 50/35# DB)

20 Toes-to-Bar

30 Goblet Squats (50/35#)

AMRAP Single-Arm Devil’s Press (50/35#)

Rest :60 

-Result = 

10 DP 

6 DP
0 DP (finished 30 goblet squats)

0 DB (finished 25 goblet squats) 

Overall this workout rocked me, it was just tough to spring against such a short clock … got tons of intensity out of this and tried to go hard, but I was really hitting a wall on the third and fourth sets. Tough training. 

6/26/25

AM Workout (0615)

Today was a fun workout... long/sweaty time in the sun, which was nice to get in. I felt solid on the SHSPU test and kind of just cruised through the metcon at a mostly consistent pace, but run suffered a bit on the second half. 

A.
Strict Handstand Push-Up Density Test

90 Seconds Max Reps Strict Handstand Push-Ups
90 Seconds Rest
60 Seconds Max Reps Strict Handstand Push-Ups
60 Seconds Rest
30 Seconds Max Reps Strict Handstand Push-Ups

18/10/4 (32) 

10/5/1 (16) 

(8) 

= 56 

B.
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
50 Foot Burpee Broad Jump
100 Foot Walking Lunge (53/35 lbs)
150 Foot Farmer Carry (53/35 lbs)

-4 Rds ... finished the 4th round with about :10 seconds left ... overall enjoyed getting this in, nice aerobic conditioning. It was hot/humid in DC this morning ... stepped out the door at 0645 and it was close to 80 degrees already. Great conditions to run and sweat. 

PM Workout (1430)

Had an overall decent PM session… this bench program has had strict press as accesory work and overall my strict press feels good … it felt good this afternoon despite the SHSPU and conditioning. 

A.

Strict Press

1 set x 1 rep

Find a new one rep max.

-Singles went 165#, 180#, 190#, 200# … the first 3 felt very solid… the rep at 200# was… slow … but I got it. I think this is near a PR … the most I’ve ever done is 205# back in 2022 … hoping to PR this in the near future 

B.

Strict Press

1 set x max reps @ 55% (110#) 

Drop set, AMRAP at 55% of your one rep max strict press.

-20 reps … solid pump 

C.

Dumbbell Front Raises

3 sets x 15 reps

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

-2x15# DB 

D. 

Dumbbell Side Raises

3 sets x 15 reps

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

-2x20# DB

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-15# crossover symmetry brands

F.

Shoulder "Ys"

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-15# crossover symmetry brands 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-15# crossover symmetry brands 

6/25/25

 Complete Rest 

6/24/25

A.

Every :90 for 8 sets: 

Hang Power Clean

Min 1-2: 3 reps at 60-70% 

Min 3-4: 2 reps @ 70-75%

Min 5-6: 1 rep @ 75-80%

Min 6-7: 1 rep @ 75-80%+ 

-Triples went 185#, 225# 

-Doubles went 225#, 245#

-Singles went 275#, 275#, 295#, 300# 

-This was really fun, haven’t done a HPC in a long time and felt solid on these and happy to hit 300# on the :90 ... was fun to hit as well given I benched 300# yesterday. 

B.

For time, with a partner: 

40 Cal Echo Bike

40 Cal Row 

30 Cal Echo Bike

30 Cal Row 

20 Cal Echo Bike

20 Cal Row 

30 Cal Echo Bike

30 Cal Row 

40 Cal Echo Bike

40 Cal Row 

-13:37 … went very hard here, split the reps 1:1 and went nearly all out on each interval … felt decent on this. 

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