11-6-24

Deadlift

3x3 at 90%

345

345

355

All tng

16min emom

10 hang powerclean 95

3 wall walks

200m row

15 wallball 20

15min z2 bike

59 avg rpm

160 cals

11-5-24

5 rounds

90 sec cap

20 cal bike

Max hang dbl db snatch 50s

Rest 2:30

13-9-7-5-5

3 rounds

10 strict press 95

25 sec front plank

10 gluten bridge 53#

10-30-24

Deadlift 4x4 85%

330

23min amrap

1-2-3-4-5-6... hspu

9 burpees over the bar

3 powerclean 185#

R: completed 11

All hspu ub until 11 set: 6-3-2

All PC singles

All burpees ub

10-29-24

Split jerk

5x3

135

135

165

165

185

For time:

400m run

1 trip plate push

30 pull ups

400m

1 trip

15 c2b

400m

1 trip

30 pull ups

Time: 9:39

Goal was sub 9, last pull up sets wasn't efficient enough.

Pull ups 30 and 10-6-4-4-3-3.

C2b 8-7.

Runs steady. Plate push ub.

10m z2 bike

48 avg rpm

63 cals.

10-27-24

Leg day

Warm up

2 sets of banded box step ups

10 each leg with black band on 24"

3 sets

3 seated max height box jumps from 20" seat.

Hit 44" (30" plus 7 plates stacked)

Box squat

6x2 as heavy as possible

245

255

265

275

285 for 1 and 275 for 1

275

285 for 1

Banded KBS

5x20 with green band and 53#

3 sets with 53# KB

8 goblet squats with 1/2 rep from bottom into 1full rep = 1 rep

Into

5 heel elevated on plate goblet squats with 3 sec down and 3 sec pause at bottom

Into

Max piston squats

Into

10 each leg triple pulse walking lunges.

10-25-24

Partner wod

200 dus

100 burpees

100 powercleans 135

100 hspu

200 dus

Time: 25:05

Dus I hit 137 ub dus on first round. Second round i hit 50 ub then JB did 30 then I hit 120 ub to close.

10-23-24

Deadlift

5x5 at 80%

305

22min cap

1 mile run

100 t2b

50 box jump 30"

Time: 18:56

Straight thru

Mile in 7:05

T2b as 5 every 20 sec thru 75 then 5s hanging. 7:30-15:15 = 7:45

Box jumps ub.