Wednesday, April 2, 2025

4-2-25

BB strict press
5x75
3x10 95#

30min cap
21-15-9-15-21
Bar facing burpees
Hang powersnatch 95#, 50#
Box jump overs, 24"
Cal bike
1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18
Row in 3:56.
Held bike cals at 60-64 rpm.
Bfb consistent.
Db snatch ub, BB as 12-9, 9, 9-6-6.
BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

Sunday, March 30, 2025

3-30-25

Leg day

Depth Jumps
3x5, 24"

Front squat
15 light tempo 3 sec negative, 3 sec up 95#
5 top half, 5 bottom half, 5 full x2 95#
12 reps w 3 sec negative 135#
10 reps w 3 sec negative 165#
8 reps w 3 sec negative 185#
7 reps, rest 15 sec x5 135#

Bb hip thrusts
10 w 1 secpause at top 155#
Into
60 sec banded Sumo walk

SA DB Split squats
3 sets of 15 each leg with 3 sec negative 50#

Friday, March 28, 2025

3-28-25

Partner wod
28min cap
4 rounds
20 cal bike
11 burpee pull ups
11 clean and jerk 135#
14 cal row
400m partner run together.

Drop the bike cals 2 per round. Round 4 is max reps everything. Score is total reps above Rx'd.

Score: 25
We had 35 cals on bike, 12 bpu, 14 c&j, 14 cal row.

Wednesday, March 26, 2025

3-26-25

25min amrap
250m row
30 ft hs walk
10 SA devils press 50#
1 lap dball carry 150#

R: 5.75
I had 20 sec left, not enough to walk to dball, pick it up, and complete the lap.

Strict press 
6x5
95

Sunday, March 23, 2025

3-23-25

Leg day

3 sets
B stance sa db RDL 
3x10 50#

Back squat
20
18
16
15
12
10
8
8
8

95, 115, 135,155,175,195, 215, 225, 235

3 rounds
10 heavy banded good mornings 
Green green blue
Into
20 walking lunges total 50s

Friday, March 21, 2025

3-21-25 PM

Macebell serratus crunches
20 each side 15#

10min emom
Russian kbs 106#

Landmine 180s
3x10 with a 15#

3-21-25

Shoulder press
6x4

95, 115, 135, 155, 135, 135

Only got 2 at 155

Every 5min for 4 rounds
5 bar Muscle ups
10 ohs 95#
5 shuttle runs 50ft
10 ohs
5 bmu

R1: 2:15
R2: 2:13
R3: 2:02
R4: 2:05

I have to do that stupid swing to initiate my first bmu.  That's costs me 3-5 seconds a set. I need to get back to jumping right into it.
All rounds unbroken.