7-29-22

Seated DB shoulder press

15, 12, 10, 10

40, 40, 35, 35

Seated DB press

3 rounds

3 half reps bottom up

3 half reps half to top

3 full reps

35#

Standing BB reverse grip press w 3sec neg

15, 12, 10, 10

65, 65, 75, 85

Did 6 at 85

Bb shrugs

15, 15 ,12 ,12

225

5 rounds, every 2:30

100m run

12 single arm kb box step ups 24" w 53#

Max front plank

Started plank at 1:19, 1:19, 1:17, 1:17, 1:15

Planks ub. Last 2 rounds shook a lot last 30 sec

3 rounds

50 bent hollow flutter kicks

12 single leg tucks on rings

7-27-22

Front squat

3 reps each

95

115

135

165

185

4 rounds

Bike 1 min

10 air squats

Total: 27 cals

10min bike

30sec on, 30sec mild

Total: 154 cals

On was 400-524 watts

Off was 125-225 watts

Didn't do class cuz my left trap/neck is super tight

7-26-22

5 rds

5-4-3-2-1

DB deadlift 50s

DB row

All ub

For time

3 rounds

8 hang power snatch 115#

8 bar facing burpees

2 rds

10 hang c&j 115#

10 bfb

1 Rd

8 single arm devil's press 70#

20 bfb

Time: 15:26

Rx+ 115 bb, 70# single arm devil's press

Did first set ub then tweaked left trap on 4th snatch of 2nd set. Just wanted to finish after that.

snatches were 4-4, 4-4

c&j were 5-3-2, 5-3-2

DP 4-4

bfb ub

used 50s for the 5-4-3-2-1 all ub sets