3-9-24

 20min z2 airdyne at home

Doesnt have a screen to give me stats.

10 TGU, 70#

No problem

10 TGU, 88#

No problem

Attempted TGU with 106 each arm

Problem: couldn't press it up.

3-8-24 Open 24.2

 Open 24.2

20 min amrap

300m row

10 deadlift 185#

50 DUs

each round is 90 reps. Every 10m is a rep on the rower.

R: 7 + 27 (657 reps)

I felt very happy with this. Nailed my pacing perfectly. Froning said to row your 5k pace. I did that, held a 1:55. Except for the last minute I pulled a 1:46. Ended with 25m left.

DL unbroken.

DUs were good. Ub on first and last set. Had 2 purposeful breaks at 30 reps. The other sets had 1 or 2 unplanned breaks but got back going quick. 

Fast transitions.

At peak efficiency I may have been able to finish round 8. So this went very well.

3-6-24

 20 min cap

30 wallball 20#

25 cal bike

rest 1 min

40 wb

30 cal bike

rest 1 min

40 wb

30 cal bike

rest 1 min

30 wb

25 cal bike

Time: 15:55

Unbroken throughout.

2:32

3:33

4:03

2:57

Bike cadences were 71, 66, 61, 65.

Snatch

Every 2 minutes:

4 sets of 2 at 75%

3 sets of 2 at 80%

I did 155 for 4 sets and 165 for 3 sets. No misses.

This is the best I've hit at the hip, probably ever.

3-5-24

 For time:

5 OHS 185#

1 rope climb

4 OHS

1 rope climb

3 OHS

1 rope climb

2 OHS

1 rope climb

1 OHS 

1 rope climb

rest 1:1

10 OHS 155#

1 rope climb

8 OHS

2 rope climb

6 OHS

3 rope climb

4 OHS

4 rope climb

2 OHS

5 rope climb

Total time with rest: 26:56

First part was 9:04.

Goal was unbroken but I lost the first rep of the 3 set out front. Went from the floor for all OHS.

I only rested  7 minutes cuz 9 was going to be too much.

2nd part was 10:56 all unbroken.

OHS on UA side and then had to walk over for every rope climb.

I was really happy with this. Moved the 185 well.

3-3-24

 3 rounds for time

8 shuttle runs, 25ft (8 trips of 25ft)

24 pull ups

24 wallball, 20#

8 shuttle runs

16 c2b

24 wallball

8 shuttle runs

8 ring muscle ups

24 wallball

Time: 6:42

I beat Gary by 4 or 5 wallball. He beat me to the rings but I did 5,3 and he did 5, 2, 1. 

Pull ups ub, c2b were 8-8, wb ub. I definitely could've hit 6 RMU ub, not sure at that point if I wouldve hit all 8.

Rest a few minutes

Grip work

5 minutes of

20 sec dead hang

40 sec dbl db farmer hold, 50#