8/25/25

 AM Workout (0615)

Got in the class workout (parts A and B) and added in part C to get in some more ring muscle-up reps ... overall felt good today despite the 10 miler yesterday and no full rest days ... overall enjoyed getting this in. 

A.

Split Jerk

15 Minutes to build up to a heavy single 

-135# x 3, 185# x 2, 225# x 1, 255# x 1, 280# x 1, 290# x 1, 300# (fail) ... a bit bummed to miss 300#, it actually felt up easily and I just let it get out in front of me ... 290# felt solid and I look forward to PRing my jerk this year ... I really haven't trained it consistently in years and it is really something I'd like to improve. 

B.

For time:

30 Bar Facing Burpees

15 Hang Power Cleans (155/105#)

15 Ring Muscle-ups

15 Hang Power Cleans (155/105#)

30 Bar Facing Burpees

-8:29 ... 10/5 HPC on both sets and MU went 8/4/3 ... felt consistent here and tried to push the intensity. 

Rest about 10 minutes then... 

C.

EMOM 7: 

3 Ring Muscle-ups

-Complete 

PM Workout (TBD)

A.

Overhead Press 5/3/1 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+ 

B.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

C.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

D.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

E.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

F.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

G.

Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

H.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

I. 

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 

8/24/25

Annapolis 10 Miler 

-Last year ran 1:22:48 ... (8:16/mile pace) ... this year I ran a bit slower at 1:30:26 (9:03 mile pace) ... but I took this much easier from the get-go. I had trained much more last year and I really didn't put many miles in leading up to this ... I had been traveling for work and unfortunately didn't get much time to run at all and it was far from ideal going into a race, so I took today easy and overall enjoyed getting this in, it was nice to just move and enjoy the run without really pushing it. This is a great race, hopefully I can do it again next year. 

8/23/25

Got a really solid arm pump this AM ... great way to end the training week. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x35#

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

C.

EZ Bar Curls 

7 Sets: 8-12 reps 

Rest :45 

-75#

D.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-35#

E.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-185#

F.

Laying Overhead Extensions (cambered bar) 

3 Sets: 8-10 reps

Rest 1-2 minutes

-75#

G.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-70#

8/22/25

AM Workout (0615) 

Did the CF class (A and B) and snuck in my 5/3/1 deadlifts after. Still have extreme doms from Wednesday... but got out what intensity I could out of this despite the soreness. 

A.

Every 2 minutes, for 20 minutes (10 sets of):

Clean

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

-Complete … power cleaned all reps and worked up to 285# on the 7th set and then hit 275# for the last two singles … was extremely sore in my quads/hamstring/adductors and just couldn’t squat … happy to work up to 285# comfortably while extremely sore. 

B.

For time:

9-6-3-6-9 reps of:

Deadlifts (225/155#) 

Bar Muscle-ups 

-5:35 … had to break up the MU a bit, but overall moved through this fairly consistently. 

C.

A.

Deadlift 5/3/1 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-Complete … went 315#, 405#, 425# … 5 reps across on all sets … probably could have gotten more reps on the ME, but just called it 5 due to my DOMS. 

PM Workout (1115)

Got this workout in a little earlier than I would have liked, but had a solid workout nonetheless, got a super solid back/bicep pump out of this. 

A.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, BW

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#, 160#, 160# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# across 

D.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160#, 160#, 180# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-57.5# 

F.

Glute Ham Raise 

3 sets: 12-15 reps 

Rest 1-2 minutes

-Complete, but only did 3x8 ... holy crap I haven't done these in a long time and they felt awful ... this was likely exacerbated by my DOMS ... but anyway, I need to incorporate these more often. 

G.

GHD Sit-ups

3 sets: 15-25 reps 

Rest 1-2 minutes

-Complete, 3x20

8/21/25

 Easy 5 Mile Recovery Run 

-Ran about 49 minutes ... nice and slow around the national mall ... it was relatively cool today for August and it was nice to move and breathe this AM ... legs aren't too sore from yesterday despite the hamstring cramping. 

8/20/25

So this AM was rough... overall I felt solid going through this, but fell apart during the conditioning workout ... During the 3rd set of bike calories my hamstrings started seizing up a lot and I cut out the last two sets of squats ... this was disheartening, but I just haven't been squatting or bike sprinting hard and it caught up with me in a big way... this sucked, but definitely is a motivator to continue to get back in shape and get my lower body where it needs to be... I have focused a ton on my upper body strength the last couple years and I need to continue that, but also get my lower body back in shape. Anyway, got a lot out of this, even if I did DNF the WOD ... I also intended to get in a bodybuilding leg session later in the day... but the workday just exploded and I wasn't able to get anything in. Tomorrow is another day. 

A.

Every 2:30 for 6 sets: 

Back Squat

5-3-1

5-3-1 

-225# x5, 275# x 3, 325# x 1, 275# x 5, 325# x 3, 375# x 1 

B.

Every 2:30 for 20 minutes (4 sets) of:

Station 1: :30 Max Effort Assault Bike Cals 

Station 2: :30 Max Effort Front Squats (185/125#)

-Result = 32/22/22/21 calories and 10/10/0/0 front squats ... had to skip the last 2 sets of front squats due to my hamstrings seizing up ... hoping to recover and bounce back from this quickly. 

8/19/25

AM Workout (0615) 

A.

Bench Press

Work up to a heavy single 

-135# x 10, 185# x 8, 225# x 5, 255# x 3, 275# x 1, 285# x 1, 295# x 1 … all of these sets went up very easily and felt good overall. Probbaly have more there, but didn’t want to go for a true 1 RM after traveling/not tapering/training shoulders hard yesterday etc. Overall happy with this though. 

B.

AMRAP 20:

18/15 Cal Row

15 DB Bench Press (2x50/35#)

12 Pull-ups

9 DB Burpee Deadlifts (2x50/35#)

-6 Rds … this was solid aerobic conditioning … felt fit throughout and stayed consistent. 

PM Workout (1500)

Had a solid PM session… despite the benching / pressing this AM, felt solid this afternoon and got a solid pump. 

A.

Bench Press 5/3/1 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-This was 185#, 205#, 230# … got 9 reps at 230# 

B.

Incline DB Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x65# for 3x8

C.

Hammer Strength Incline Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-140# 

D.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x30# for 3x10

E.

Machine Bench Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-130# 

F. 

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

-20#, 7x10

G.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50# for 3x12

H. 

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50# for 7x10