12-12-25

5x1

1 squat clean + 1 jerk

95

115

135

165

14min cap

Target 7-9min

1-2-3-4-5-5-4-3-2-1

Powerclean 185#

30 DUs after each round

Time: 10:50

Wanted sub 9. Cleans slowed down on 2nd set of 5. All singles.

Dus were ub except 1st set and last set. Last set broke 4x.

12-7-25

Leg day elite

Warm up

2 rounds

Bike 1min

15 banded good mornings black

10 alt walking lunges

Back squat

Build to bodyweight then 

3 sets

10 bodyweight squats, 190#

Into

10 heel elevated somersault squats 70#

3 sets

8 BB sumo deadlift 190#

Into

15 dbl db RDL w 3 sec neg

3 sets

10 single db banded split squats 50#, green

12-5-25

1st day back, been out sick all week.

15min z2 bike

50 rpm avg

105 cal

3 rounds

3min max cal ski

2min max powerclean 185

1min max burpee to target

Rest 1min

I changed cleans to deadlift 135 cuz I wasnt going max effort

Total: 262

Ski all 45

Dl 20, 30, 30 had to go blow nose in first set

Burpees 15, 16, 16

11-30-25

Leg day

Anderson front squat

5x95

6x115

5x135

5x155

5x165 (tried 175 2x but couldn't move it)

3 sets

30 dbl leg banded hamstring curls, black

Into

Rdl 95#

10 heel together

10 shoulder width

10 sumo

Db Bulgariansplit squat death set

90 sec per leg max reps, 50#

Rest 2min

50 each leg

Could've got 53 with left and 55 with right.

Banded zercher march w/30# ball

3min max steps, green band

Didn't count steps cuz it was hard enough just making 3 min. Low back was lit.

11-25-25

9 rounds

40 sec on/20 sec off each

Wall facing plate up downs

Dead hang

Seated overhead plate hold 45#

7 rounds

15 cal bike 

12 t2b

9 handstand push ups

1 min rest

Time: 14:57 without rest included (20:57 with it)

1:19

1:27

1:47

2:27

2:43

2:47

2:27

Bike all under 1min

T2b 12, 12, 12, 7-5 for rest

Hspu 9, 9, 9, 6-3 for 3 sets, 9 for last.

11-23-25

Leg day

Back squat

10x135

5x165

10x185

8x215

6x245

20x185

3 sets

DB hip thrusts w 3 sec neg

15

12

10

Into each time

20 green banded pull thrus

Front foot 45# plate elevated BB reverse lunges 

30x95

24x105

20x115

Max reps 95 = 60

11-21-25

500m row - 2:00

6min z2 bike

58 avg rpm

64 cals

22min cap

40 cal bike

10-8-6-4-2

Powerclean 135#

Hspu

30 cal bike

9-7-5

Squat clean 185#

Wall walk

Time: 27:55

Finished 1/7 wall walks at 22min.

Off 40 cal at 2:40 riding relaxed.

Off first part at 7:29. All unbroken.

Did squat cleans in singles.

Happy with squat cleans, no misses.