3/30/26

AM Workout (0600)

Got the last QF workout in this morning and then put together a lower-body/posterior chain session together for the afternoon... overall happy with my effort here, I knew this was likely going to be my best workout of this year's QF, so I was a bit nervous right before we got started ... once the clock started I felt good and focused. I missed one DU throughout the workout, I think on the 3rd set? I can't totally remember. DL unbroken except the 2nd set of 275# went 6/4 with a very short break (1-2 seconds). Big effort, fun stuff. My right achilles heel definitely hurt quite a bit after all these dubs... it has been aggravating me for a week or so when I did a double-under workout last week... glad QF is over and going to lay off my achilles for a bit. 

A.

2026 Quarterfinals Workout 3

For Total Time – 12 Minute Time Cap 

3 Rounds: 

50 Double Unders
10 Deadlifts (225/155#) 

then…

2 Rounds:
50 Double Unders
10 Deadlifts (275/185#)

then…

1 Round:
50 Double Unders
10 Deadlifts (315/225#) 

-5:57 

PM Workout (1500) 

Easier afternoon session, but wanted to get some movement in. 

A.

3 Sets:

Single-Leg KB Deadlifts x 6 each leg w/ 53# KB

Rolling Hamstring Curl x 10 

Rest 1-2 minutes

-Complete

B.

EMOM 10:

12 GHD Sit-ups

-Complete

C.

3 Sets:

Hamstring Curls x 10-12 reps 

Standing Calf Raise x 6 + 10 - 6 reps with 2 count pause at the top followed by 10 normal reps 

Rest 1-2 minutes 

-Curls at 205# for 3x10 and CR at 300# 

D.

3 Sets:

KB Goblet Cossock Squat - 6 each side w/ 26# KB
GHR x 6-10 reps 

Rest 1-2 minutes 

-Complete, 6 reps on the GHR

E.

3 Sets:

Reverse Crunch x 15 

Side Plank x :30 each side 

Knees to Elbows x 10 

Minimal Rest 

-Complete