1/22/26

AM Workout (0615)

A.

EMOM 15 (5 sets of):
Min 1 - 4-7 Ring Muscle-ups

Min 2 - :30 Max Alternating Pistols

Min 3 - Rest  

B.

On a running clock:

EMOM 15 (5 sets) of: 

Min 1 - 15/12 Cal Echo Bike

Min 2 - 10 Burpee Box Jump Overs (24/20” - step down)

Min 3 - 25’ - 50’ HSW 

At 15:00… 

For time:

15/12 Cal Echo Bike

10 Burpee Box Jump Overs (24/20” - step down) 

50’ HSW 

PM Workout (TBD)

A.

Bench Press

3 sets x 2 reps (255 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

B.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

C.

Lat Pulldowns

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

D.

Barbell Row

2-3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

E.

Dumbbell Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

F.

Dumbbell Bent-Over Side Raises

2-3  sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

G.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

H. 

Barbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

1/21/26

AM Workout (0615)

Today was a good, albeit tough class workout ... was good to get in OHS... the metcon rocked me, but was good crossfit training. I woke up at 0340 this morning and couldn't fall back asleep... made me really hungry given I didn't eat by the time of this class... felt like I had very little 'go' ... but got what intensity I could. 

A.

Overhead Squat

3 x 10 @ 50%+ 

Rest 2-3 Minutes between sets

-Did a warm-up set at 135# and then 3x10 at 165# ... just trying to get some of these in before the competition... haven't been training these much. 

B.

3 RFT:

15 Shoulder-to-Overhead (95/65#)

15 Toes-to-Bar

Rest :60

3 RFT:

10 Thrustes (95/65#)

10 C2B Pull-ups

Rest :60

3 RFT:

5 Snatches (95/65#)

5 Bar Muscle-ups 

-13:41 ... rough workout ... had to break up the last set of T2B at 8/7 ... broke up the 2nd and 3rd sets of thrusters at 5/5 ... didn't think I'd have to break those up, but everything else unbroken ... tough workout with very little race. 

 

PM Workout (1445)

Felt solid this afternoon ... enjoyed getting this in. 

A.

5/3/1 Back Squat

Week 1 (5's): 65% (275#) x 5, 75% (315#) x 5, 85% (355#) x 5+

-8 reps at 355# 

B.

Sumo Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-315# for 2x10

C. 

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-Weighted front rack DB lunges ... went 3x20 walking lunges with 2x50#, 2x70# for 2 sets 

D.

Leg Press 

2-3 sets x 12-15 reps 

-2x15 at 360# 

E.

Seated Hamstring Curls

2-3 sets x 6-12 reps

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

-2x12 with 205#

F.

Standing Calf Raises 

3-4 sets x 15-20 reps

G.

Glute Ham Raises

2-3 sets x 12-15 reps

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

-2x6, BW

H.

Sorenson Hold

2 sets 

-:40 each set

1/20/26

Overall a solid class workout today... was good to get in some rope climbing as I know they are coming up for me in competition soon. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk*

Sets 1-2: 2 reps @ 60-70%

Sets 3-4: 1 rep @ 70-80%

Sets 5-6: 1 rep @ 80-85%

*2 second pause in dip and receiving positions 

-D/N go off of exact percentages, but went 185# for doubles, 205# for 2 singles and 225# for 2 singles ... light weights, just focused on speed and position. 

B.

Every 5 for 25 (5 sets) of:

18/15 Cal Echo Bike

4 Rope Climbs (15')

18/15 Cal Echo Bike*

*Cap each round at 4:00 to ensure :60 of rest

-Complete ... got the first 3 sets and then sets 4 and 5 were 11 and 13 cals ... this was good rope climb training and I have a competition coming up with a couplet of rope climbs and bike calories 

1/19/26

Today was overall a decent workout, didn't have time for anything other than my PL ... got this done quickly at home and got a decent pump out of this ... kept weights light and rest intervals short. 

A.

Bench Press

3 sets x 3 reps (245 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-250# across (5# over last week)

B.

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.

-195# for 12,12,10 

C.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-3x12 with 135# 

D.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-3x12 with 2x35#

E.

DB Tricep Extensions 

3 sets x 10-15 reps 

-3x15 with 50# 

F.

Bench Dips

2 sets x 10-15 reps

-BW for 2x15

1/18/26

Solid deadlift workout today, happy to get this in without pain.  

A.

3 Sets:

:30 Star Plank - R

:30 Star Plank - L

:60 Glute Bridge 

12 Wall Leaning Anterior Tibialis Raises 

-Complete 

B.

5/3/1 Deadlift 

Week 1 (5's): 65% (325#) x 5, 75% (375#) x 5, 85% (425#) x 5+

-8 reps at 425# ... definitely more there, but just called it at 8 ... was really using this to feel out my back and overall it felt fine.

C.

Barbell Hip Extensions

3 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# for 3x10

D.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 6-10 reps

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

-3x10 with 1 green bad

E.

Dumbbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x100# DB

F.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-95# for 3x10

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range

-3x10 with 2x25# DB

H.

KB Side Bends 

1 Set of 20 Reps - each arm 

-70# KB