5-26-23

Murph

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Time: 55:43

Mile in 6:56

Pull ups 10s thru 60 then 5s in 8:26

Push ups 10 then 5s in 18:30

Squats 30 then 15 walk 10m in 13:04

Mile in 8:47

5-24-23

SA half kneel landmine press

3x10

15

30

40 on bar

Standing BB strict press

4x10

45

75

85

95

Seated SA db Arnold press

3x5

50

Standing SA kb lateral raise

3x10

25

Standing SA kb front raise

3x10

25

Standing banded W's targeting rear delts

5x10

Green band

5-23-23

4 rounds

200m run

10 pull ups

20 hand release puah ups

30 air squats

Time: 11:24

Ub except last 2 sets push ups were 10-7-3 and 6-4-4-3-3.

Back squats

5x5

135 

165

185

205

225 did 3 then felt low back tweak

5-21-23

Single arm bent DB row w hand on plates on bb (adds instability component)

10 each arm of 

50

60

70

80

90

Couplet of

5 strict pull ups

10 banded wide grip PVC rows from pull up bar

Black band

5 rounds 

2 alt TGU 70# 

2 rope climbs

Put kb away...

500m row 

1:43