9/21/26

AM Workout (0500)

A.

5 RFT:

9 Thrusters (95/65#)

6 Toes-to-Bar

9 Strict HSPU 

6 Toes-to-Bar

9:59 ... thrusters and TTB unbroken ... SHSPU went 5/4 for 2 sets and then 4/3/2 for remaining ... tried to be deliberate about breaking and move consistently through this, definitely lost a little time on the second half with bigger rest on the HSPU ... but overall I felt fit and I am happy with getting through this. 

B.

On 15:00 Clock: 

Front Squat up to a heavy triple

-Triples went 220#, 270#, 290#, 305# 

C.

EMOM 10:

13 GHD Sit-ups

-Complete ... this felt overall decent and a lower RPE than the last time I did this and tried for 12 reps ... will try for 14+ in the near future. 

PM Workout (1400)

Had a solid afternoon workout... squatting felt good this morning and good this afternoon... this is nice given it wasn't feeling great a few weeks ago. Overall happy with how this went, looked super simple, but was a great leg pump. 

A.

Back Squat

5,5,4,4,3,3

Standing One Arm DB Row

6x6

-315# x5, 335# x 5, 350# for the sets of 4 and 370# for the sets of 3 ... 97# KB for the rows 

B.

Heel Elevated Bulgarian Split Squat

As one big super-set: 10, 10, then Max reps at BW 

-2x53 KB for 10, 2x35# for 10 and then 20 at BW each leg - this was SUPER hard and a massive pump in the legs, fun stuff. 

C.

Standing Calf Raises (bodyweight)

3x30

KB Side Bends

3x10/side w/ 70# KB 

-Complete

D.

Banded Anterior Tibialis Raise

3x30 

Bench Adduction

3x6

-Complete, 1 orange band