Every 2:00 for 8:00, perform:

2 Push Press + 2 Push Jerk

I worked up 135, 145, 155, and 165 today. I was aiming for 155 coming in so I was happy to hit 165. Felt good! Could’ve probably hit 175 if I really pushed it.


5×3:00 AMRAPs with 1:30 rest between:

  • 4 Clean and Jerk (135)
  • 8 Pull-up
  • 12 Box Jump

Continue AMRAP each time.

I made it a total of 10+14 today. The box jumps were the main problem! Not difficult – just got me breathing. Pull-ups were unbroken the entire time.


Out in the garage at 11:30am with Charlotte to knock this one out. Graham watched as he decided he wasn’t going to nap.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We last did this one in November of 2017. Back then, I hit 135/155/155. I hit the exact same today. My shoulders were pretty sore still from Saturday. Actual numbers:

  • 125/125/125/125/135
  • 155/155/155/155/155
  • 135/145/155/155/155


Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.


On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.


15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.


Quinn had another play date with Sage so I got in the workout immediately after breakfast. Headed down into the basement for a warm-up, which includes 20 strict HSPU in sets of 5. Then, out in the garage for this one:

4 rounds for time:

  • 400m Run
  • 12 DB Push Press (2×50)
  • 10 Burpees

Rest 1:00 between rounds.

This was a gasser! I scaled the push press down from 20 to 12 so I could get them unbroken each round. My total time was 16:05.


Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.

For time:

  • 20 Walking Lunges (2×50# DB in the hang)
  • 800m Run
  • 15 DB Box Step-ups (20″, 2×50# DB in the hang)
  • 20 Box Jumps (24″)
  • 25 Push Press (2×50# DBs)
  • 50 Abmat Situps
  • 25 Push Press
  • 20 Box Jumps
  • 15 DB Box Step-ups
  • 800m Run
  • 20 Walking Lunges

Time: 23:38

I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.