3-14-25

Open 25.3

20min cap

5 wall walks

50cal row

5 ww

25 dealift 225

5 ww

25 powercleans 135

5 ww

25 powersnatch 95

5 ww

50cal row

Time: 19:20

Rowed 1350 and 1150

Ww felt good and were consistent

The bb was harder than I thought.

Dl as 8-7-5-5

Cleans 5s

Snatches 5-3-5-4-4-4

3-12-25

15min z2 bike

58 rpm avg

152 cals

3 round superset

8 strict pull ups

10 DB bent over rows 50#

3 sets

10 landmine half kneeling SA shoulder press, 25#

20min emom

8 shuttle runs 25 ft

15 cal bike

Max barfacing burpees

Rest

Bike avg 82 rpm and finished in 35 sec each time

Burpees: 18, 19, 19, 19, 18

3-11-25

Pause front squat

6x2 with 2sec pause at the bottom

165

18min cap

2 rounds

12 powerclean 95#

12 bar facing burpees

Rest to 6 min

2 rounds 

10 front squats 95#

10 burpee box jump overs 24"

Rest to 12 min

2 rounds

8 squat cleans 95#

8 burpee box get overs 24"

Times:

1:57

2:15

2:23

I broke the 2nd set of 8 squat cleans as 2-3-3. Embarrassing.

3-9-25

Leg day

Warm up

3 sets

10 Banded box step ups 24" red band each leg

3 seated box jumps

Worked up to 3 plates stacked on 30"

Box squat

4x5 with 3 sec negative 

185

215

225

255

3 sets

10 BB hip thrusts w 3 sec negative 135

Into

20 seated banded abduction

Landmine Hack Squat

10 reps with 3 sec negative 45#

10 reps with 3 sec negative 70#

5 full reps into 10 pulsed repsx3 45#

5 full reps into 10 pulsed repsx3 45#

Bulgarian split squats death set

1 set each leg, hold 8th rep for 8 sec in each set

8 reps with 90#

Into

8 reps with 70#

Into

8 reps with 50#

Into

8 reps with 35#