10-9-26

7 min bike

4 min z2 

3min 30/30

78 cals

Back squat wave sets

3x70% 210

1x85% 255

3x75% 225

1x90% 270

3x80% 240

1x95% 285

These felt good, especially the 90 and 95%. I didnt think they'd feel so good. Wore belt for those.

Front squat wave sets

4x55% 155

2x65% 185

4x60% 170

2x68% 190

10-7-26

5min 30/30 bike interval

50 cals

Back squat

5x5 at 72%

215

These felt great.

Falkel (hero wod)

25min amrap 

8 hspu 

8 box jumps 30"

1 rope climb

R: 11+16

Have head cold so wasn't my best.

Burned about 90 seconds in the middle to run to car and get a shin sleeve cuz rope was burning me. Black ropes are definitely harder.

All hspu and bj ub.

10-5-26

15min z2 bike

Nasal

52 rpm

128 cals

Snatched grip deadlift, no bounce

5x5 at 200

Push ups

3x20

Every 30 sec for 20 min

1 clean and jerk 185#

No misses, 41 reps

10-4-26

Leg day

Back squat

Warm up

5x60% 180

3x70% 210

2x85% 225

10min max # sets of 2 at 80%

13 sets

Beltless for first 7 sets

Zercher squat

Light to medium

4x5

135

Superset

2 rounds

10 seated Dbl DB press 50#

5 SA DB row 50 then 70

Bodyweight Bulgarian split squats

3x10 per leg 3 sec down and up

10-3-26

4 mile run with Kate at Greenway

35:10

Miles were 9:10, 8:55, 8:43, 8:19.