3-29-23

1 rep max squat clean

235

Back squat 

4x10

185

Nordic curl

4x9

Used the ghd with a box for 3 of the sets.

3-28-23

10min amrap

1 power snatch 135

2 ohs

10 V ups

10 push ups

R: 10+5

No misses 

Rx++

all 135 ub.

push ups we're limiting piece. did 10s thru 50 then quick 5-3-2.

16min alt emom

12 cal row

5 hspu

10 pistols

30 ft handstand walk

3-24-23

For time

150 cal ski

100 cal bike

150 cal row

Every 4 min beginning at zero do 8 burpee box jump overs 24"

Time: 34:22

Ski in 10:46

Bike around 23-24

All machines I did 3 sets of burpees.

Kyle beat me by 3 cals. I knew we were close, I should've gone hard the whole last 30 caps instead of the last 15 and I had him easy.

10 TGU

8 at 88#

2 at 106#

3-22-23

Back squat

4x4

225

245

255

265

275 (I got 2 out of 3)

For time

60-40-20

Abmat sit ups

30-20-10

Box jump overs 24"

Powerclean 135, 155, 185

Time: 12:56

All ub sit ups and bjo.

Cleans all fast singles. 10 then 5s in 30, all 5s from there. This felt really good. I'm happy with how I cycled today.

Nordic curls

4x8

Seated banded wood choppers

3x10

Red band

3-21-23

10min amrap

3 squat snatch 135#

6 ring muscle ups

30 dus

Total: 157

4 + 1 snatch. Had one missed snatch.

All quick singles squat snatch.

All unbroken rmu.

unbroken 3 out of 4 sets dus

20min cap

1 mile run

80 t2b

Time: 15:33

Mile on air runner in 7:49

T2b as 10s thru 40 then 5s.

3-19-23

20 TGU as

1 53#

1 70#

2 88#

5 106#

1 88#

Reps are per arm. Had 2 fails with left arm 106# due to not activating glute enough on sit up.

These felt really good considering I haven't touched 106 in over a month. The squatting/leg day weekly over the past 6-8 weeks has really helped.

100 SA kbs

53#

3-17-23

8min cap

10-9-8-7-6-5-4-3-2-1

Cal bike

Pull ups

Time: 5:30

Dominated everyone by 2.5 min

At the 10min mark

500m row

30 burpees over rower

500m row

20 bor

500m row

10 bor

500m row

Starting at 10min mark do 15 wallball 20# every 5min.

Time: 29:00 (19min even for this piece).

I was destroyed by first part, felt like Fran lung. Indidnt have a wallball or a place to do them so I started second part 30 sec late.

All rows under 2min.

Build to heavy front squat 1 rep

5x95

5x135

5x165

3x185

3x205

1x235

1x245 (fail)