2026/02/16

Was sick for nearly a full week and still got a headache this afternoon, so maybe it’s not completely gone.

4 Rounds

  • 12 Goblet Squats (35/30)
  • 12 Renegade Rows (25/20)
  • 12 Hang DB Cleans (25/20)
  • 12 DB Romanian Deadlifts (25/20)
  • OH Carry (35/30)

2 Rounds

  • 30s Plank
  • 20s Rest
  • 30s Side Plank
  • 20s Rest
  • 30s Side Plank
  • 20s Rest

2026/02/07


Lower Body Strength (Push/Pull)

4 Sets

  • 8 Hex Bar Deadlifts
    • N: 80-110-110-110
    • B: 80-110-130-160

4 Sets

  • 12 Goblet Squats (35-45-50-50 / 45)
  • 6/4 Strict Pull-ups

3 Sets

  • 10/10 DB Box Step-ups (20/15-20-20)
  • 20 Banded Face Pulls (CS red)

4 Sets

  • 30s Bosu Ball Plank
  • 30s Rest

2026/02/03

Warm-up: Iron Scap

3 Sets

  • N: Goblet Squats 10x 35-40-45-50
  • B: Back Squat 5x 65-85-105-125

3 Sets

  • 15 KB Swings (45)
  • 12 Barbell Bent Over Rows (65)

3 Sets

  • 24 Walking Lunges (MB at chest)
    • N: 20
    • B: 10
  • Dead Hang
    • N: 35s
    • B: 45s

3 Sets

  • 10 per side – Landmine Rotations (35#)

2026/02/02

3 Rounds

  • Concept2 Rower or Bike: 4 Minutes
  • Bear Crawls: 2x Down and back
  • Farmer’s Carry: 2.5 Laps (35/30# DBs)
  • Box Step-overs: 20 Reps (20/18”)
  • Medicine Ball “Around the World”: 10 Per side (15/8#)
  • Parallette L-Sit Tucks or Holds: 30 Seconds
  • Yoga Stability Ball Deadbugs: 16 Reps

Got done in 29:24 and felt much better this week.

2026/01/31


Upper Body Strength (Push/Pull)

Warmed up with the Crossover Symmetry Iron Scap.

4 Sets

  • 8 Shoulder Press (45-55-65-75 / 50)

3 Sets

  • 12 DB Bench Press (35-40-40 / 20[12]-25[10]-25[10])
  • 12/12 Landmine Row (50-55-55 / 45)

3 Sets

  • 12-15 Perfect Pushups (15/10)
  • 15 Lat Pulldowns (# 6/3)

3 Sets

  • N: 10/10 Mini Side Bends (30)
  • B: 8 Hanging Leg Raise

That’s the first week of the AI designed program in the book, though we actually started with day three and finished with one and two. Body is handling it pretty well, though I can definitely feel the surgery site with some movements, so taking things easy.

2026/01/30

Lower Body Strength (Push/Pull)

4 Sets

  • 8 Hex Bar Deadlift (80 / 80-110-130-150)

4 Sets

  • 12 Goblet Squats (35-35-45-45)
  • Strict Pull-ups (5 / 4)

3 Sets

  • 10/10 Box Step-ups (20″) (15 / 12-15-15 DBs)
  • 20 Banded Face Pulls (CS Red)

3 Rounds

  • 30s Plank (Bosu ball)
  • 30s Rest

2026/01/28

I’m really sore from the lunges and probably a bit from the squats too. We warmed up with 4:00 on our machine. I was on the BikeErg and B was on the TrueForm

Interval Engine (10 rounds)

  • 1 Minute High Effort
  • 1 Minute Rest (Active recovery)

Not very fast, but definitely a shock to my body.

We cooled down with some mobility for the hips and shoulders.