3-25-22

Neutral grip banded DB push ups

3 sec negative, 1 sec pause at top and bottom

3x10 then a burnout set no tempo no band.

Burnout: 31

3 rounds

12 empty bb skull crushers w 3 sec neg

20 light db skull crushers

Used 20# db

4x10 each arm hammer curls

35

40

50

50

15min amrap

1-2-3-... Powerclean and jerk 155#

1 round of Cindy

Total: 2 cleans into 9 set.

Quick singles

Ub thru 4set then push ups were 5-3-2 with quick breaks.

This was fun and I kept moving throughout. Won by a full round.

3-23-22

2 rounds climbing

1 strict press

2 push press

3 push jerk

95, 135

5x2 split jerk climbing

155

175

195

215

225 missed

I'm better at this lift after noon.

5 rounds for time

1 trip plate push 45#

12/8 cal bike

6 Devil's Press 50#

8 thrusters 115#

Time: 23:30

all ub. rest between movements got longer.

50# DBs

thrusters felt good.

2:17

2:53

2:55

3:42

3:33

3-22-22

A. 3x10 each leg rear leg elevated jumping lunges

B. 4x4 back squat 1 and 1/4

135

155

175

195

16min amrap

100m run

1 trip single arm db overhead walking lunges 50#

8 toes to rope

R: 7+5 lunges

Rx+

7+5 lunges (takes me 14 steps for 1 trip)

toe to rope as 4 right hand, 4 left hand on top each round

all ub

3-20-22

4x3min

400m run

Max devil's press 50#

No rest

Runs were 1:35, 1:46, 1:49, 1:53

DP we're 15, 12, 11, 12

12 minutes was 7:03 mile and 50 DP in 4:57.