4-29-22

Box depth jump to broad jump 20"

3x3

Bb curl 3x12 w 3sec neg

65

Bb skull crushers 3x12 w 3sec neg

Straight into

20 Db skullcrushers 35#

35min cap

10 rounds

20 cal row

20 cal bike

20 cal ski

I was 4 cals into 9th bike at Time cap.

5 rounds done at 20:10

Was happy with this. Goal was to hold 1100+ on row, 300+ watts on bike, and had no clue on ski (ended up holding 1100+ on ski for a 1:07 time).

Hit my goals and beat everyone by over 2 rounds. Would've finished around 41min.

4-27-22

Sumo deadlift

3x5

65, 75, 85%

225

255

295

20min cap

2 rounds

21-15-9

Cal row

Front squat 115#

Kbs 53#

Rest 2min

Time: 20:00

first round in 7:47

front squat as 21, 8-7, 9

had 9 swings left in 2nd round at cap. should've finished. front squats were weak in 2nd round: 8-7-6, 8-4-3, 5-4

stayed up late, wasn't feeling it today.

4-26-22

Gymnastic complex

6 rounds not for time

4 kips swings + 2 pull ups + 4 c2b + 4 t2b

All rounds ub with 1min rest

15min amrap

20 abmat sit ups

12 air squats

3 ring muscle ups

Every 2min do 40 dus (starting at 2min, don't do DUs at 14min)

R: 7+14

Rx+

all ub movements unless DUs split them.

DUs ub on 4 of 6 sets.

Ran 800 after a 30sec rest in 4:08 (slow for me).