11-15-24

35min cap

1k ski buy in

5 rounds

10 deadlift 225

10 pull ups

1 lap plate push 45#

1k ski buy out

Time: 20:39

First ski 3:53

Second ski 4:10

DL all 5-5

Pull ups all ub

11-13-24

Deadlift 2x2 at 95%

365 touch and go

10min bike

Alternating 30 sec at 73 rpm, 30 sec at 55 rpm

153 cals

8 sets

5 strict pull ups

4 sets

2min amrap

20 cal ski

Max wallball

Rest 2mi 

Into

4 sets

2min amrap

10 shuttle runs

Max burpees to bar

Total reps: 185

Wb ub as 29, 32, 30, 31

Burpees ub as 15, 15, 16, 18

11-12-24

5000m row

18:58

1:55 pace

11-10-24

Warm up

3 sets

12 landmine banded RDL green band, 3 sec negative

Into

8 walking lunges each leg

Front squat

15 light w 3 sec negative 95

5 half from bottom into 5 full x3 95

Same as above w 115

10 heavy w 3 sec negative 155

Reduce last set by 20% and do 20 reps 125

10min emom

20 Sumo db squats 90#

Nataly's first day lifting

1 mile run

15 bodyweight squats

3x10 back squats

35#

3x10 each leg walking lunges

Deadlift

Technique

2x5 35#

3x5 65#

3x5 85#

2x1 105#

1x2 135#