4/14
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round
+
3 sets
40 cal row (work to stay above 1150)
400m run
rest 1 min bt sets
12:16 row splits -> forgot to write down when I was at rower, because the rower screen froze on me but I did keep it above 1150
+ (rest 4-5 min)
3 sets
40 cal ski (work to stay above 1050)
400m run
rest 1 min bt sets
14:20 – ski splits -> 2:17.6–2:17.8–2:16.3
+ (rest 4-5 min)
Every 3 min x 4 sets (work to stay above 1150)
Bike erg 40 cals
Stayed around 1200, some dips but stayed above 1150 the whole time
+
4 sets not for time
6-8 strict lean away pullups with controlled negative
12m heavy sled push
15-18 GHD situps
Not enough time – going to get it tomorrow
4/15/2026
A – Every 60 sec x 5
2 rope climbs with legs
*target here is long and relaxed arms throughout, keeping upper body close to the rope, and making sure that we are standing with our legs instead of pulling ourselves up with our hands to a standing position. Ideally you are feeling some fatigue in your legs by the end of this, but grip and forearms are good to go
Today being tax day and I’m such a natural procrastinator that was no way I was going to be able to get to my rope climb location, but also since I didn’t finish yesterdays piece I hit the lean away, sped push and ghdsu here.
So, I repositioned this piece to friday which became a just weird day to get all my work in. But I’ll say, grip and forearms were good, no problems there, didn’t feel like the cleanest and crispest day on the rope but it also did not feel like work.
+
Every 90 sec x 8 alternating sets
Odd – 45 sec continuous heavy prowler push
Even – 45 sec continuous heavy farmer carry
+
Every 90 sec x 8 alternating sets
Odd – 45 sec burpee broad jumps for distance
Even – 45 sec sandbag walking lunges for distance
Sandbag lunges smoked me today, but today I did 20ft turnarounds, just what I had to work with. Burpee I got 60 and change on each round, I think I remember getting 80ft on one round, but lunge with 100lb and that many turnarounds kicked my ass
+
B1 – High tension banded horizontal rows x 15, rest 30 sec
B2 – Ant tib raises from wall sit x 15, rest 30 sec
B3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 4 sets
done
4/16 – OFF
4/17
Did the rope climb work first then did the snatch and squat work
Gymnastics shape work and scap activation x 2 sets, rest as needed
A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)
A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/
A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control
A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control
+
B – Hang squat snatch – 1 rep every 20 sec x 5, rest 3 min x 3 sets
*similar loading to last week
Worked at 125 across here, it was a good weight, and felt like I could dial in and lock in what I needed to focus on, good overhead position. Strong bottom of squat and speed from the hang
C – Front squats – 5 sets of 10 @ 175-185lbs, rest 60 sec
These 2 extra reps felt like a monster today, @ 175 – wasn’t as fast and smooth as it felt last wek.
+
Left the rope climb gym and then did the gymnastics shaping work and then this conditioning work. I tried a few ring muscle ups and they were ok, a little painful in the bicep tendon, not a fear of a re-injury or anything, I was just about 2.5/3 hours into training from heading to the rope climb gym back to one of my home bases and didn’t feel like committing another 20-30 minutes of proper warm up for the shoulder so i just opted for bar muscle ups here.
6 alternating sets for times (3 each), new set every 3 min
Odd sets: 3 ring MU + 12 1-arm alternating DB snatches @ 50lbs + 48 DU’s
1:16–1:17–1:13
Even sets: 18 wallballs + 12 box jump overs @ 24in + 18 wallballs
1:45–1:39–1:44
4/18
Not feeling 100% today, definitely on the struggle bus – I don’t feel sick or rundown just some allergy mess and a little spicy cough.
Thorough upper body warmup
+
AMRAP 75 sec wall walks @ smooth effort
rest 3 min x 2 sets
8–7 – since I wasn’t feeling 1 hundo I had no killer instinct today to push for more, so the one thing I really focused on was my timing and patterning of my hands
+ (rest as needed)
AMRAP 75 sec bar facing burpees @ smooth effort
rest 75 sec x 4 sets
22–21–22–21
+ (rest as needed)
Since I didn’t feel great, I didn’t fight to hit my numbers but I didn’t completely sandbag it. Row started out fine but by the 3rd set was too hard to keep it in the 1200’s so tried to stay at 1150+ – ski was much easier than the row today, but i did start to dip on the 3rd and 4th sets. In those sets I was in and out of the target ranges.
Every 3 min x 4 continuous sets
28 cal row @ 1200-1250 cal/hr, into easy recovery jog in remaining time in 3 min window
+ (rest 3 min)
Every 3 min x 4 continuous sets
28 cal ski @ 1050-1100 cal/hr, into easy recovery jog in remaining time in 3 min window
+ (rest 3 min)
18 min continuous outdoor jog
4/19 – OFF