joel.fit
CFV · manifest
HUNGRY.
HUMBLE.
AWESOME.

“i don't have to — i get to.”

  • 290 lb → 2027 open competitor
  • quitting is a habit too
  • consistency, not perfection
2026-W18 · Los Angeles

Friday 2026-05-01

full week
Focus

Gear up for CrossFit Open. Maximize capacity. Conjugate & CrossFit classes.

Weaknesses: Pulling · Overhead · Inverted · High skill (oly + gymnastics / kipping) · Running · Single-arm lat work · Double unders

Wednesdays active recovery. Wednesdays & Sundays rest days. ~2 hours/session.

Hannah

Posterior Chain + Back Volume

Posterior Chain Volume

Straight Sets
  • Cable Pull-Through3x12
    Warmup hinge
  • Texas Fat Axle RDL (or Kettlebell Deadlift)4x6-8
  • Hip Thrust (bench + barbell or KB)4x12
  • Reverse Lunge (DB or SSB)3x10/leg

Back + Grip

Straight Sets
  • Overhand Wide Grip Cable Lat Pulldown4x10
  • Seated Neutral Grip Cable Row3x12
  • Plate Pinches3x:30

Today’s session

Session log

DE Upper (subbed for posterior chain day)

  • Bench Press 8x8125 lb

Hit Conjugate DE Upper today instead of the planned posterior chain hypertrophy day.

  • Bench Press: 125 x 8x8
PT · Dr. Kaytlyn Wells

Day A.2 (8 exercises)

full protocol
  • Pec Mashx1 · 1 min
  • Barbell Lat Smashx1 · 1 min
  • Half Kneeling Thoracic Wall Rotationx3 · 12-15
  • Banded Scapular Retractionx3 · 8
  • Scap Punchesx2 · 15
  • Banded W'sx3 · 15
  • DB Reverse Face Pull (Supine)x2 · 8
  • Shoulder Adduction + Shoulder Add/ERx3 · 10