11-30-25

Leg day

Anderson front squat

5x95

6x115

5x135

5x155

5x165 (tried 175 2x but couldn't move it)

3 sets

30 dbl leg banded hamstring curls, black

Into

Rdl 95#

10 heel together

10 shoulder width

10 sumo

Db Bulgariansplit squat death set

90 sec per leg max reps, 50#

Rest 2min

50 each leg

Could've got 53 with left and 55 with right.

Banded zercher march w/30# ball

3min max steps, green band

Didn't count steps cuz it was hard enough just making 3 min. Low back was lit.

11-25-25

9 rounds

40 sec on/20 sec off each

Wall facing plate up downs

Dead hang

Seated overhead plate hold 45#

7 rounds

15 cal bike 

12 t2b

9 handstand push ups

1 min rest

Time: 14:57 without rest included (20:57 with it)

1:19

1:27

1:47

2:27

2:43

2:47

2:27

Bike all under 1min

T2b 12, 12, 12, 7-5 for rest

Hspu 9, 9, 9, 6-3 for 3 sets, 9 for last.

11-23-25

Leg day

Back squat

10x135

5x165

10x185

8x215

6x245

20x185

3 sets

DB hip thrusts w 3 sec neg

15

12

10

Into each time

20 green banded pull thrus

Front foot 45# plate elevated BB reverse lunges 

30x95

24x105

20x115

Max reps 95 = 60

11-21-25

500m row - 2:00

6min z2 bike

58 avg rpm

64 cals

22min cap

40 cal bike

10-8-6-4-2

Powerclean 135#

Hspu

30 cal bike

9-7-5

Squat clean 185#

Wall walk

Time: 27:55

Finished 1/7 wall walks at 22min.

Off 40 cal at 2:40 riding relaxed.

Off first part at 7:29. All unbroken.

Did squat cleans in singles.

Happy with squat cleans, no misses.

11-19-25

15min z2 bike

57 avg rpm

156 cals

Complex

1 snatch pull + 1 hang squat snatch

75

95

115

135

155

16min cap

20 wallball 20#

10 box jump overs 24"

Rest 1min

40 wallball

20 bjo

Rest 1min

60 wallball

30 bjo

Time: 8:31

Unbroken

Off part 1 at 1:05

Off part 2 at 4:17

5min z2 bike

40 avg rpm

20 cals

11-17-25

15min z2 bike

Half amd half Nasal

55 avg rpm

143 cals

Powercleans

5x2 build

95

115

135

165

185

25min cap

3 rounds

6 wall walks

9 cal bike

3 rounds

9 sandbag to shoulder 100#

12 cal bike

3 rounds

6 wall walks

14 sandbag to shoulder 100#

Time: 21:02

11-14-25

15min z2 bike

Nasal breathe

57 avg rpm

143 cals

Open wod 19.4

12min cap

3 rounds

10 powersnatch 95#

12 bar facing burpees

Rest 3 min

10 bar Muscle ups

12 bfb

Total: 5 bfb into 2nd set of 2nd round at 12min

Tiebreaker 4:17

Finished in 16:56

I was doing this with upper respiratory deal today, so happy with it.

All snatch ub.

Bmu 10, 5-3-2, 4-3-2-1