4-19-24

 Thunder Bros Biceps

SA preacher DB curls

4x12 with 3 second negative

25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#

BB cheat curls

Swing up and 3 sec negative

10 reps, 65#

10 reps, 75#

10 reps then drop 30% and do 10 fast reps, 75# then 55#

10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.

Crossfit Games 2024 Quarterfinals WOD

20min cap

3 rounds

50 wallball, 20#

50 lateral burpee box jump overs, 24"

Total: 257

WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.

Burpees were ub and consistent. Second set was mental.

Powerclean and split jerk

Sets of 2, build to heavy

95

115

135

155

175

195

210, missed the jerk on first rep. Did clean only on second rep.

225, missed first clean and stopped.

4-17-24

 Thunder Bros shoulders

3 sets of 10

DB bent front raises into rear raises, 10#

BB Push Press

12 at 6 RPE - 95#

10 at 7 RPE - 115#

8 at 8 RPE - 145#

6 at 9 RPE - 165#

6 reps then drop 30% and max reps - 165# drop to 115# and hit 16 reps

Seated Dbl DB press

15 reps at 3 sec up, 3 sec neg - 25#

3 reps at 3 sec up, 3 sec neg then 3 fast reps done 3 times (for total 18 reps) - 25#

12 reps no tempo - 25#

10 reps - 35#

10 reps then drop 30% and do 10 reps - 45# then 35# - only got 6 and 5 reps

8 reps then drop 30% and max reps - 35# then 25# - got 15 reps at 25#

3 sets

10 DB lateral raise, 15#

straight into

Drop 30% and max reps until ROM is poor, 12#

straight into

Drop 30% and max reps, 10#

Set 1: 10, 25, 15

Set 2: 10, 25, 15

Set 3: 10, 25, 15

This burned and pumped us up

Accumulate 3 minutes of dead hang from the pull up bar in the shortest time possible:

2 minute dead hang unbroken (this is a PR, hands were getting tingly)

rest 1 min

1 minute dead hang unbroken

Total: 4:00 to accumulate 3 minutes of dead hang.

This really helped loosen up the shoulders after all that.

Sprint work

Ran at 70% max

25m

50m

100m

200m

50m

100m

200m

On assault runner

15min z2 bike

152 cals

56 rpm avg

4-16-24

 4 rounds for time:

300m run

5 hang powercleans 135#

5 bar facing burpees

3 ring muscle ups

Time: 9:37

This felt great. Unbroken throughout.

Rest 10 min

15min cap

15-12-9-6-3 Devil's Press 50#

45-36-27-18-9 Abmat situp

Time: 12:23

The 15 set of DP was tough but after that felt good. Abmats unbroken.

4-14-24

 Thunder Bros Legs

Back squat with 1 sec pause at top

10 with light weight

8 w/ moderate

6 w/heavy

20 rep max

rest 2 min between all

135, 185, 225, 185

Kickstand Dbl DB RDL w/foot on wall

3x15 each leg with 3 sec negative

15# db

BB Glute Bridge

15

12

10

10

95, 115, 135, 155

Banded Box Step Ups 24"

3x30 per leg

Green band

These burned! Great movement.

Landmine 180s

3x20 w/15# on bar