4-8-22

Db vertical jump w 2 db

20

25

30

Superset DB skull crusher with hammer curl

20 straight into 20

15-15

12-12

12-12

40s, 50s, 60s, 60s

Ring dips 

3x12

10x100m run 

Rest 90sec

Air runner

Did 6 at 1800-1900 watts taking about 18 sec. Stopped after 30m on the 7th cuz my right hamstring felt wonky.

9-15-21-15-9

Double DB front squat 50#

10-15-20-15-10m

Handstand walk 

Time: 11:25

Front squat unbroken

First hs walk in them lots breaks

4-6-22

Split jerk max

Goal was 245. I missed 225 twice. I hit myself in the chin with it on the way up on one of them. The last successful way I hit was 205.

20min cap

10 rope climb buy in

4 rounds

5 squat snatch 115#

25 wallball 20#

10 rope climb buy out

Time: 15:54

Rx+

10 rope climbs to open and close.

First 10 in 2:10, 2nd 10 in 3:35.

squat snatch quick singles.

all wb ub.

4 rounds in 10:09.

This was really fun.

4-5-22

Back squat max

295

May have had 305 but came in with right QL tight, didn't want to overdo it

20min cap

21-15-9-15-21

Hspu

Cals bike

T2b

Do 50 DUs after each t2b set

Time: 20:00

Was 14 hspu into final 21 set. Was happy with this. Hspu was limiting factor. Held at least 5 throughout.

13-8, 5-5-5, 5-4, 5-5-5, 6-5-3

Bike was 415 watts throughout

T2b were 11-10, 8-7, 9, 8-7

DUs first round bad, then 30-20.

4-3-22

7min cap

20-15-10-5

T2b

SA db box step up 50#

Time: 4:48

T2b as 20, 10-5, 10, 5

Db on shoulder