4-12-24

 Thunder Bros Arms

Superset

15-12-10-8

Close grip bench with 3 second negative and 1 sec pause at bottom

straight into

4x10

BB curls, 3 sec neg

Close grip weights 95, 115, 125, 145

BB curls at 65, 70, 75, 80

Superset

15-12-10-8

Dips on the horns

Banded with red band for the 15, bodyweight for the 12, weighted with 35# for the 10 and with 50# for the 8.

Straight into

15-12-10-8 each arm, alternating

DB curl with 3 sec negative, 35#

For time:

5 rounds

15 cal bike

10 deadlift 225#

10 box jumps, 24"

Time: 10:50

Bike at 75 rpm the first set then 62-65 the others. DL were 10 then all 6-4, shouldve held on for 10 on the last set. BJ ub.

15 min z2 bike

127 cals

Avg 48 rpm the first 7:30 min

Avg 58 rpm the 2nd 7:30

4-10-24

 Thunder Bros Shoulder

Shoulder Press    

15 x 95

12 x 95 with 2 sec neg and 1 sec pause at bottom

10 x 100 w/2 sec neg, 1 pause

8 x 105 w/2 sec neg, 1 pause

6 x 115 w/2 sec neg, 1 pause

Half kneeling SA banded DB press

Red band

12-10-8-then max reps with no band at 70% of your 8 set weight

Used a 25# for banded sets, then 15# for max set.

53 reps with right arm

43 reps with left arm.

Double KB kipping upright rows

3x25

12 kg

18 kg

18 kg

For time:

90 burpees to a 12" target

45 bar muscle ups

divide work however you want

Time: 17:21

I did 15 sets of 6 burpees and 3 bmu. 

First 5 rounds were 4:44.

Second 5 rounds were 6:20 (11:04).

Third 5 rounds were 6:17.

I think I could go sub 15 min if I didn't do all that shoulder work first.

All BMU unbroken

4-9-24

 Every 3 minutes for 5 rounds

500m row

max distance hs walk

Rows were 1:45, 1:46, 1:47, 1:47, 1:48. These felt good.

Hs walk was one length, then 5, 3, 4, 5 mats

Every minute for 9 minutes

2 wall facing hspu

6 push jerk 135#

I got 2 minutes rx then dropped to 4 push jerk on the 3rd minute. Changed to 2 hspu on the 5th minute.

3 rounds

10 BB roll outs

15 sit ups

1 min high plank hold

4-7-24

 Thunder Bros

Leg Day

A. 3x30 seated banded single leg hamstring curls

straight into

15 KB RDL with toes elevated on 45# plate w/3 second negative, 53#

B. Front Squat with 3 second negative

15 at 95#

12 at 105#

10 at 115#

8 at 135#

This was good. Could've gone heavier across. Could've done 8 at 155#.

C. BB Back Rack Lunge Return

3x20

95

115

135

D. Sumo DB squats on 45# plates.

20 reps on the minute for 10 minutes.

25#

25

25

35#

35

50#

50

70#

70 

70

This was easy. Couldve done 90# across. We know for next week now.

E. Low plank oblique tucks

3x30 total