7/14/25

AM Workout (0530)

Today was a really solid workout that left me really thrashed … not sure if it was the stress of the weekend parenting a lot and the recent travel and work stress… but overall I felt, good I was smashed by the end of this. 

A.

EMOM 15: Clean and Jerk - Heavy Single; 15 reps above 60% 

-185# for 3 sets, 205# for 3 sets, 225# for 3 sets, 245# for 3 sets, 265#, 265#, 275#

B.

EMOM 15: Snatch - Heavy Single; 15 reps above 60%

-135# for 3 sets, 155# for 3 sets, 175# for 3 sets, 185# for 3 sets, 205# for 3 sets 

C.

For time:

50 DB Snatches (50/35#)

100 DU

40 DB Snatches (50/35#)

80 DU

30 DB Snatches (50/35#)

60 DB 

-10:05 … this was way too many DB snatches… blew up my back a bit, but got through this fairly consistently. 

D.

On a 20:00 Clock:

EMOM 10: 

Odd: 12 Floor Press (2x50# DB)

Even: 15 GHD Sit-ups

straight into…

EMOM 10:

Odd: 10 DB Push-Press (2x50# DB)

Even: 10 DB Goblet Squats w/ heels elevated (50#)

-Complete 

PM Workout (1500)

Had a decent bodybuilding pump this afternoon ... experimenting with a new program, overall enjoyed getting this in ... it was a back/triceps workout. 

A.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-140-160# 

C.

Reverse Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-185# across 

D.

Low Cable Row, wide bar, neutral grip 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x12

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-40#

G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

-145#, 3x12

H.

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-35# 

7/12 & 13/25

Complete Rest ... was hoping to get some cardio or some life CF in this weekend, but had tons of parenting time this weekend and just let my body rest and didn't stress about not getting anything in... coming off this Holiday de-load and looking forward to some tougher training in the coming weeks. 

7/11/25

Jumped into CF class today ... been rough coming off family vacation (traveling with 2 small children is rough) ... I didn't feel great going into this, but once I got warm and moving all the stress / shitty feelings of being out of routine/tired went away. Fun time in the gym. 

A.
Back Squat

3 sets of 5 reps @ 65-70% 

Rest 2-3 minutes

-305#, 325#, 325# 

B.

For Time:

10 Muscle-ups

15 Squat Cleans (205/145#)

10 Muscle-ups 

-6:25 ... did the first set of MU unbroken ... consistent singles on the cleans ... second set of muscle-ups was broken up a bit more ... I almost slipped off the rings on my first few reps as I was so sweaty... but overall got through this fairly well, it was fun to train ring MU again ... it has been a long time! 

C.

Tabata Abs 

-Complete ... bunch of different ab movements for a total of 8 minutes of tabata ... not too taxing. 

7/10/25

Further Complete Rest ... was hoping to train today and get some movement in, but coming off the holiday/parenting two kids 24/7 I am completely beat. 

7/09/25

Complete Rest 

7/08/25

Got a solid pump out of this ... lots of lighter weights and short rest intervals today. 

A.

Pendlay Row 

4 sets: 10 reps 

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

-205# 

B.

Strict Pull-ups, Narrow Neutral Grip 

4 sets: 10 reps 

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

-BW, went 10,10,8,8 ... rough. 

C.

Cable Rows 

4 sets: 10 reps 

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

-150,150,160,160#

D.

Lat Pull-Downs 

4 sets: 10 reps 

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

-150#

E. 

EZ Barbell Curls 

4 sets: 10 reps 

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

-75#

F.

Wrist Curls 

4 sets: 10 reps 

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

-35# barbell 

G.

Rope Curls 

4 sets: 10 reps 

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

-60# 

7/07/25

Had a decent lifting session today ... didn't feel particularly great coming off the holiday, have had a bit of weird food/alcohol/less sleep than normal ... but overall didn't stress about the weights today and just got a solid pump. 

A.

Bench Press 

5 sets: 5 reps RPE - 7-8
*Rest 2:00-2:30 b/t sets

then… 

10, 15, 20 + 1 max set CGBP at 95#

-Result = 5x5 at 225# ... 205# for 10, 185# x 15, 155# x 18 (couldn't get 20), 25 reps at 95# CGBP ... got a nice pump from this ... didn't have a spotter or I would have increased the weights a bit. 

B.

Incline DB Bench Press 

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

-2x60# DB

C.

Push-ups 

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

-BW 

D.

Bench Dips

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

-BW

E.

Rope Push-Downs

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

-100# for 2 sets, 110# for 2 sets 

7/06/25

Easy 5 Mile Run

-Ran around 53ish minutes ... didn't get the exact time, but ran super slow (around 10:45ish?) across some rolling hills ... took this very easy ... wasn't feeling great so didn't push anything and just got a bit of a sweat. 

7/05/25

Jumped into the CF class today... it was a longer partner workout, which was nice after the Holiday ... enjoyed getting this in and moving and sweating.

A.
2 RFT, with a partner, partners can work at the same time, but only on the same movement:   

50 Kettlebell Swings (53/35#) 

50 Box Jumps (24/20 in)

50 Air Squats

50 Push-Ups

50 Pull-ups

50 Burpees

50 Sit-Ups

50 Row (calories)

50 Power Cleans (95/65#)

50 Wall Ball Shots (20/14#)

50 Deadlifts (95/65#)

50 Push Press (95/65#) 

-This took about 37 minutes ... don't remember the exact time ... but this was a partner workout, but it was really just a single person workout doing the 25 reps each round, but limited by your partner's pace ... overall got some solid aerobic conditioning out of this and moved through it at about an 80% effort ... fun / lower stress gym session. 

7/04/25

 Complete Rest 

7/03/25

AM Workout (0545) 

Got in my lifts (A + B) and then did the CF class (C + D) … overall had a great session and got a good workout out of this despite being generally beat up from this week’s workouts … kept the OHS light, but tried to push the loading/intensity elsewhere. 

A.

Every 2 for 10 (5 sets): 

Overhead Squat 5x3

-155#, 165#, 185#, 195#, 205#

B.

Every 2 for 10 (5 sets): 

Front Squat 5x3

-225#, 275#, 295#, 315#, 315# 

C.

Every 2 for 12 (6 sets) of:

Long-Hang Power Clean 

Sets 1-2: 3 reps @ 60-65%

Sets 3-4: 2 reps @ 70-75%

Sets 5-6: 1 rep @ 75%+ 

-Result = 185# for triples, 225# for doubles and 255#, 275# on the singles 

D.

Every 2 for 6 (3 sets) of:

Clean Grip Deadlift x 8 reps @ 60-65%

-185# 

E.

On a running clock:

For time:

21 Thrusters (95/65#) 

42 Toes-to-Bar 

at 7:00…. 

3 RFT:
7 Thursters (95/65#)

14 Toes-to-Bar

-2:39 … UN thrusters and 21/7/7/7 TTB

-3:30 … overall fun, very grippy … felt apart on the last set of TTB 

PM Workout (1500)

Was a bit tired this afternoon, but got in some solid intensity out of this and got a super solid pump. 

A.

T-Bar Rows

4 sets: 10 reps - RPE 7-8

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

-115# 

B.

Strict Pull-ups

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

-Complete, BW

C.

Cable Rows 

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

-120#

D.

Narrow Neutral Grip Lat Pull-Downs 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-140#

E.

Incline Hammer Curls

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

-2x25# DB

F.

EZ Bar Preach Curls

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

-60# 

G.

GHD Sit-ups

3 sets: 25 reps

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

-Complete 

7/02/25

Today was a solid workout ... added in A and B ... they were supposed to be full lifts (i.e. squat) but I have compressed all my workouts into 4 days this week with the upcoming holiday ... just did a "power day" and modified the lifts ... it ended up being a really solid session, got tons of good reps in and enjoyed part C, the class WOD. 

A.

EMOM 15:

Power Snatch - Heavy Single; 15 reps above 60% (135#) 

-135# x3, 165# x 3, 185# x3, 195# x3, 205# x 2 

B.

EMOM 15:

Power Clean and Push Jerk - Heavy Single; 15 reps above 60% (185#)

-185# x5, 205# x5, 215# x 3, 225# x 2 

C.

Every 2 for 12 sets (24:00 minutes) 

Odd sets: 3 Power Cleans (225#)

Even sets: 4 Bench Press (225#) + 16 Wall-Balls (20/14)

-Complete ... this was fun ... the lifts were supposed to be around 70-75% ... just kept it at 225# across for both lifts. 

7/01/25

Got in some olympic lifting, parts A and B, and then did the CF lass, parts C and D. 

A.

Halting Snatch Deadlift (Hip) 5x2 

-205#, 225#, 245#, 265#, 275# 

B.

Push-Press 5x5 

-185# for 3 sets, 195# x 2 sets 

C.

Back Squat 

4 Sets of 5 @ 60-65% 

-275# across 

D.

10 RFT:

3 Deadlifts (275/185#)

6 SHSPU

-9:37 … I was really cruising through this at a consistent pace for 7 rounds and then I really slowed down on the last 3 rounds … had to break up the HSPU on those rounds … overall felt good though, this was a high volume of SHSPU and was generally tough for me. Solid training.