7-7-23

Superset w/1 min rest after:

15-14-13-12-11

SA db bent row

50, 60, 70, 80, 90

Back squat complex

2 pause back squat + 2 (1.25) back squat + 2 back squat

135, 135, 155, 155, 175

Superset w/1 min rest after:

15-14-13-12-11

Deadlift

155, 175, 195, 215, 235

Landmine SA half kneel press

15, 20, 25, 30, 35

10 TGU 

70#

7-3-23

Back squat complex

1 pause back squat + 2 (1.25) bs + 2 bs

1+2+2

1+1+2

1+1+2

1+1+1

95

115

135

135

155

3x21

Preacher curl

15s

25s

25s

For time

150 cal row

100 hspu

50 dbl Db box step over 24" w/50s

Break up however u want

Time: 24:31

I did 3 rounds of 5 sets of 7 cal row and 5 hspu followed by 13-13-12 bso after the 5th set each round. The 4th round was 9 cals and 5 hspu followed by 12 bso.

No fails. Goal was to do all the hspu as 5s. I did. Fell off the wall twice.

7-2-23

4 sets

8 deadlift + 8 each leg split stance good morning

DL 185, 215 ,235, 235

Gm 75#

10 rounds for time

5 cal bike

5 wallball 20#

5 t2b

Time: 8:22

Unbroken. Bike on rounds 7-10 got tougher.