02/09/24

Today was a tough session ... squats were tough... probably closer to an RPE 9/10 ish on the last couple sets ... conditioning piece was also tough, haven't been doing high intensity crossfit like this or handling DBs much in conditioning workouts ... definitely hard, but it was also fun to move and sweat and breathe hard. 

A.

Back Squat

5 sets: 8 Reps - RPE 8

Rest 2:30 between sets 

-345# 

B.

For time:

21-18-15-12-9-6

Row Calories

DB Deadlifts (50/35#s)

DB Hang Power Cleans (50/35#s)

DB Shoulder-to-Overhead (50/35#s)

-17:02 ... only part unbroken were the S2O ... broke up most other sets in two sets. 

C.

Planks

3 sets: :75 

Standing BB Calf Raises

3 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW on planks and 155# for calf raises 

2/08/24

Today was a solid shoulder/upper body workout. 

A.

Strict Press 

5 sets: 8 reps - RPE 8
*Rest 2:00-2:30 b/t sets

-145# for 8,8,8,8,7 ... missed that last rep, overall RPE felt easier at this weight than last week. 

B.

Deficit Push-ups (hands and feet on 45# bumpers)

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

C.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# 

D.

Seated Plate Lateral Raises 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Barbell Drag Curls

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-75#

G.

Strict Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

H.
Single Arm DB Skull Crusher

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-25# DB

2/07/24

Complete Rest 

2/06/24

 Today was a solid workout ... tough deadlifts and a solid bicep/back pump. 

A.

Deadlift

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-405# 

B.

Strict Pull-ups

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-20#

C.

Barbell Rows

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-135#

D.

Straight Arm Lat Pull-Downs (banded)

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-1 red band

E.

Incline DB Hammer Curls

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# DB

F.

EZ Bar Curls 

4 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-75#

G.

3 Sets:

Star Plank x :30/side 

*Rest 1:00-1:30 b/t sets

-Complete

02/05/24

Today was a solid workout ... really happy how 225# felt on these sets. Fun stuff, great way to start my week. 

A.

Bench Press

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-225# ... no misses ... took closer to 3+ minutes of rest on the last few sets ... overall felt strong these. 

B.

Incline DB Bench Press

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# 

C.

Hex Press

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Chest Fly with Bands

4 sets: 12 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# cross over symm bands 

E.

EZ Bar Skull Crushers

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-75# 

F.

Seated Tricep DB French Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

02/04/24

 Complete Rest 

02/03/24

Today was a solid lower body / conditioning workout. I was tired when I woke up... my wife is pregnant and not feeling well and we are doing some big projects with contractors in our house ... managing everything is taking its toll, atleast work isn't too busy right now ... regardless, got this in and tried to get as much intensity as possible under the circumstances. 

A.

Back Squat

5 sets: 8 Reps - RPE 7

Rest 2:30 between sets 

-335# ... tough, but good. 

B.

On a running clock: 

For time:

10-8-6-4-2

Strict Pull-ups

30-24-18-12-6

10-8-6-4-2

DB Box Step Overs (20/16" with 2x50/35# DB)

Rest until the clock reaches 10:00 and then...

For time:

2000m Row

-Result =

-6:39 

-7:48 ... not my fastest 2k, but parts A and the first part of B slowed me down a bit ... overall a good sweat. 

C.

3 sets: 

40 Flutter Kicks

40 Ankle Taps 

20 Seated DB Calf Raises (2x50# DB)

*Rest 1:00 between sets.

-Complete

02/02/24

Complete Rest 

02/01/24

Today was a solid shoulder workout ... got in and out of the gym quickly. 

A.

Strict Press 

5 sets: 8 Reps - RPE 7

-145# for 8,8,8,7,7... rough ... definitely over an RPE of 7, but overall I don't think I've ever done 145# for sets of 8. 

B.

Tempo Push-ups (3 second eccentric) 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

C.

Seated Arnold Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Plate Side Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

DB Crush Grip Curl

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50#

G.

Strict Ring Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

H.

3 Sets of: 

Doube DB Turkish Sit-ups x 10 reps 

KB Side Bends x 40 reps (20/side)

Plank x :60

-Complete ... 2x15# on the sit-ups and 70# on the side-bends 

1/31/24

 Active Recovery Run 

-Ran about 4 to 4.5 miles ... easy run, total running time of 42 minutes ... fun stuff, it was nice to move and run a bit. 

1/30/24

Today was a decent workout ... been working long days and generally feeling tired, but got this in and got a decent amount of intensity out of this. 

A.

Deadlift 

5 sets: 8 Reps - RPE 7

-395#

B.

Strict Pull-ups

5 sets: 8 Reps - RPE 7

-14# 

C.

DB Row (supported on bench)

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-75# 

D.

Lat Pull-Downs

4 sets: 10 reps  – RPE 8
*Rest 1:00-1:30 b/t sets

-135#

E.

Incline DB Curls

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15#

F.

Standing Alternating DB Hammer Curls

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

G.

3 Sets:

Side Plank x :30/side

Rest :60 

-Complete

1/29/24

Today was a solid workout. Felt strong on the flat bench and enjoyed the pumpy stuff afterward. Went a full 2:30 rest for the bench, :60 on all other movements. 

A.

Bench Press 

5 sets of 8 Reps at RPE 7

*Rest 2:00-2:30 b/t sets

-215# 

B.

1:1:2 Incline DB Bench Press

4 sets: 8 Reps (L+R+Both=1) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# 

C.

Reverse Grip Barbell Bench Press

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-115#

D.

Incline Bench DB Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15#

E.

Cali Press

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-95#

F.

Bent Over Banded Tricep Extension

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-1 red band 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

1/27 & 1/28/24

 Complete Rest 

1/26/24

Today was a solid squatting / conditioning day ... really enjoyed getting this in ... I was a bit nervous about the squatting... 315# last week was tough, but actually 325# this week felt easier than last week's squatting ... anyway, got a great sweat out of this, it was good to move and sweat. 

A.

Back Squat

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-325# 

B.

EMOM 24 (8 sets) of: 

Min 1 - 1 Rd of Cindy (strict) - 5 strict pull-ups, 10 push-ups, 15 air squats

Min 2 - 12/10 Cal Ski

Min 3 - 10 Burpees

-Complete ... this was a good emom for where I'm at ... not too challenging, but definitely some good cardio. 

C.

3 sets: 

20 BB Calf Raises (135#)
30 KB Side Bends (15 each side) - 70# 
:60 Plank 

*Rest 1:00 b/t sets

-Complete

1/25/24

Today was a solid shoulder/arms workout... was a bit discouraged by the misses on the strict press, but I was reaching a bit on the loading and trying to push it, ended up not getting all the reps, but got a lot of intensity out of this session overall. 

A.

Strict Press 

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-135# for 10,10,9,8 

B.

Diamond Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Standing Single Arm DB Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25#

D.

Plate Lateral Raises

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Crossover Symmetry Iron Scrap

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

3 Super-Sets:

Supinated Grip Strict Pull-ups x 8-10 reps

Barbell Curls (45#) x 10-15 reps 

Inverted Skull Crushers x 10 - 15 reps 

*Rest 1:00-1:30 b/t sets

-Complete ... went 10/12/15 on each set ...great pump. 

G.

Tricep Rope Extensions 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

1/24/24

Active Recovery Day. 

Easy 4.5 Miles ... total running time of 39 minutes ... ran with the office running club ... 6 people came out and we jogged around Capitol Hill. Fun way to break up the day and get out of the office. 

1/23/24

Today was a solid workout... DLs are getting heavy for sets of 10 with the short rest interval... definitely took closer to 3 minutes between the last couple sets... regardless, got a huge pump from this and had a good time. 

A.

Deadlift 

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-365#

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-BW

C.

Double DB Bent-over Row

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Lat Pull-Downs (supinated grip)

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-100#

E.

Barbell Drag Curls

3 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65# ... this was supposed to be 3x15... but I loaded 65# for the first set and only got 10, so I called it there. 

F.

DB Hammer Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete ... shifted this over from yesterday. 

1/22/24

Today was a solid workout... a little beat up from the CF session yesterday ... didn't feel 100%, but got what intensity I could and got a huge pump. Had to cut out the core work at the end given that my son woke up during my workout ... will shift it to tomorrow. 

A.

Bench Press 

4 sets: 10 Reps – RPE 7-8

*Rest 2:00-2:30 b/t sets

-205# for for 10,10,10,9 .... pissed that I failed that last rep... same as last week. 

B.

Barbell Incline Bench Press

3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets

-135# for 15,12,15 ... rest interval was tough, even with the light weight. 

C.

Single Arm DB Bench Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-50# DB

D.

DB Flyes

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

E.

EZ Bar French Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# EZ Bar

F.

Tricep Kick-Backs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# 

1/21/24

Today was a really fun workout ... programmed this session myself ... My wife I worked out together and we had a good time getting this in. Fun crossfit session ... it was nice to O-lift a bit after having been just bodybuilding/powerlifting recently. 

A.
EMOM 10:
Hang Snatch + Snatch 

Start around 65% of your 1-RM Snatch and build in weight, focusing on speed and position. 

-135# x 3 sets, 155# x 3 sets, 175# x 2 sets, 185# x 2 sets 

B.
EMOM 10: 

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build in weight, focusing on speed and position. 

-135# x 3 sets, 185# x 3 sets, 205# x 2 sets, 225# x 2 sets 

C. 

For time, with a partner, one partner working at a time: 

‘Diane’ (strict) 

21-15-9

Deadlift (225/155#)

Strict HSPU 

into… 

‘Grace’ 

30 Clean and Jerks (135/95#)

into… 

‘Fran’ 

21-15-9

Thrusters (95/65#)

Pull-ups

into… 

‘Karen’

150 Wall-Balls (20/14#)

into… 

‘Isabel’

30 Snatches (135/95#) 

into… 

20 Ring Muscle-ups

20 Bar Muscle-ups 

-24:02 ... this was really fun crossfit ... not too taxing, but fun to move and sweat and get in some of these 'crossfitty' movements that I haven't been doing as much. 

1/20/24

 Complete Rest