11/23/25

A.

315 # x 5

357.5# x 3

400# x 1+ 

377.5# x 3 

357.5# x 3

335# x 3

315# x 5

295# x 5

275# x 5+ 

B.

For time: 

50/40 Cal Bike Erg 
-into-
4 Rounds
20 Alternating Dumbbell Snatch (75/50#)
20 Burpees
-into
50/40 Cal Bike Erg

(17 min last year) 

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 

11/17/25

Had a decent enough workout this AM ... I was pretty tired going into this, but once I got moving I felt solid throughout. I was originally going to workout in the afternoon... but I am generally feeling beat up/stressed out and have a million life/work things going on... had to to call it and cut it out. 

A.

Every 2 for 12 (6 sets) of:

3 Position Clean @ 60-65%  (above knee, below knee, floor) (185-205#)

-3 sets at 185#, 3 sets at 205# 

B.

AMRAP 9:

12 Alternating DB Snatches (50/35#)

4 Toes-to-Bar

12 Alternating DB Snatches (50/35#)

8 Toes-to-Bar

12 Alternating DB Snatches (50/35#)

12 Toes-to-Bar

etc… adding 4 Toes-to-Bar each round 

-Finished the round of 24 toes-to-bar + 11 toes-to-bar into the round of 28 ... moved pretty consistently here, through the set of 20 toes-to-bar... had to break up that set of 24 quite a bit ... overall pretty chill conditioning and didn't leave me too taxed. 

11/16/25

Complete Rest 

11/15/25

Bit of a stressful workout given I was parenting literally the entire time... got in what intensity I could, but. I am also reworking my bench press technique and the weights were lighter. 

A.

Bench Press 

225# x 5

250# x 3

280# x 1+ 

265# x 3

250# x 3

235# x 3 

225# x 5

207.5# x 3

192.5# x 5+ 

-Complete, but lowered the weight on all these reps by 20# and then did the max set at 165#, getting 20 reps ... this is a big step down from the prescribed weights, but I am re-working my bench technique and had to go down in weight. 

B.

Pause Bench Press 

117.5 # x 6

147.5# x 5 

165# x 3

165# x 5

165# x 7

165# x 4

165# x 6

165# x 8 

-Complete

C.

DB Skull Crushers 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35#

D.

DB Overhead Extension 

3 Sets: 8-10 reps

Rest 1-2 minutes

-60# DB

E.

Banded Extensions 

4 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, 1 green band ... did 2 sets regular and 2 sets overhead 

11/14/25

AM Workout (0615)

Had a solid workout this AM … felt strong on the pull-ups and got a suprisingly solid pump just from the few minutes of work… then felt decent enough on the cardio… it was really just cold outside and generally unpleasant to run/breathe hard in the cold… but got through it fairly consistently. Solid way to start the day.

A.

For Max Reps of Strict Pull-ups
:90 Work

:90 Rest

:60 Work

:60 Rest

:30 Work

:30 Rest 

-29 (23/3/3) … 14 (8/3/3) … 11 (5/3/3) = 54 reps 

B.

Every 3 for 24 (6 sets) of:

Odd Sets: 400m Run

Even Sets: 500m Row

Result = 

Run:

1:36

1:39

1:41 

Row:

1:37

1:39

1:39

PM Workout (1430) 

Had a super solid deadlift/back workout today… glad I took that deload last week as I felt super solid on these deadlifts today. 

A.

Deadlift

395# x 5

447.5# x 3 

500# x 1+ 

472.5# x 3

447.5# x 3 

420# x 3

395# x 3

367.5# x 3

342.5# x 3+ 

-500# for 5 … huge PR and lifelong goal … definitely was nervous going into this set, but got aggressive and just went for it … felt strong, which was awesome … 342.5# x 16 

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 Row

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 205#, 205#

E.

Hammer Strength Row Machine

7 Sets: 8-12 reps 

Rest :45 

-290# (145# each arm) … went 3x10, then 4x8 … massive pump finisher