10-1-21

3 rounds

B1: 10 db lat raises 10#

B2: 10 db front raises 10#

B3: 10 banded rear delt fly

Every 3min for 18 min

10 devils press 50#

20 wallball 20#

hit 5 rounds of 6. did 4, rest the 5th, did 6th.

r1: 1:53

r2: 2:03

r3: 2:27

r4: 2:53

r5: off

r6: 2:40

all wb ub

DP as 10, 10, 6-4, then doubles and triples.

did r7 to make up for missed r5 in 2:47

this was tough.

9-29-21

Back squat

10x60%

8x70%

6x75%

185, 205, 225

Then

3x4 tempo squat at 60% at 321X

185

21min amrap

21 deadlift 95#

50 DUs

21 front squat 95#

21 burpees

Reps: 504

10 burpees into 4th round

Dl as ub, 11-10s

Dus were bad. Have open wound on right second toe so was trying not to open it.

FS as 11-10s

Burpees slow and steady cuz of toe.

9-28-21

20min cap

4 rounds

20 box jump

20 t2b

400m run

Time: 18:06

bj ub

t2b as 12-8, 10-10, 10-5-5, 10-5-5

Strength

3 rounds

10 lateral lunge each side 53#

10 kbs rdl each leg 53#

Max chin ups 

strength used 53# kb for lateral lunge and rdl

chin ups 12, 12, 12

9-26-21

21min amrap

21 deadlift 95#

21 powerclean

21 s2o

21 back squat

R: 4+10 DL

All squat ub. First 2 DL ub then 11-10. Powerclean 11-10 for 2 rounds then 11-5-5 then 6-5-5-5. S2o all 13-8.

R1: 3:46

R2: 5:10

R3: 5:50

R4: 5:19

With 31 secleft to hit the 10 DL