8-22-26

Leg day

Back squat

5x8 with 3 swc neg

135

165

185

205

225

3 sets

15 heavy banded single DB sumo RDL w 3 sec neg

Green band, 50#

3 rounds

15 heel elevated db sumo squat with 3 sec neg

50#

Into

10 dbl db triple pulse lunge per leg, 25s

8-21-26

For time:

1 mile run

50 wallball 30#

1 Mike run

Goal: sub 20min

Time: 18:51

Mile: 7:15

Wb: 3:29 as 20-10-6-4-6-4

Mile: 8:07

I am happy with my performance.

Rest 7min

8min z2 bike

Mouth

51 cals

50 rpm

8-19-26

10min z2 bike

Nasal

109 cals

60 rpm

5x5 deadlift

135

185

235

285

315

For time:

400m run

40 unbroken sandbag walking lunges 100#

400m run

30 sandbag ground to over the shoulder 100#

400m run

20 burpees over sandbag

400m run

100m sandbag bear hug farmers carry ub 100#

Time: 18:33

8-17-26

8min z2 bike

Nasal talk mix

83 cals

15min amrap

15 cal row

5 burpee box jump overs 30"

10 thrusters 95#

5 bbjo

5 bar Muscle ups

5 bbjo

R: 2+41

4 bbjo from finish. I was a bitch and stood there too long before last thruster set. Def should've finished 3 rounds.

thrusters ub

bmu ub

rows 1300 avg

8-15-26

Leg day

Back squat

3 setsto build to bodyweight

5x135

5x165

5x185

3 setsof max reps bodyweight at 8 rpe

185 as 3x10

Felt heavy today

Immediately into

Max rep heel elevated somersault squat 70#

Did 10 each, couldve hit 15.

Rest 4 min

In between each set I did 10 steict pull ups

6 sets of 10

Superset

3x15 DBL DB RDL w 3 sec neg 35#

Rest 1 min

3x10 SA DB bent over row 70#

Superset

3x10 per leg bulgarian split squats w green band and single DB

50, 60, 70#

Rest 1 min

3x10 landmine t-bar row with rope

70, 95, 95#

8-14-26

9min z2 bike

Nasal

95 cals

Into

6min attempted z2 nasal run on air runner.

Ended up having to mouth breathe even at 7.2. Probably was z3.

87 cals

Gotta work on this.

16min emom

Every 2min

Even 300m row

Odd 3 clusters 115# + 6 bar facing burpees

All rows at 1 min or less, 1:40 pace

Clusters and burpees were 31, 29, 29, 27 sec

Rest 5min

8 total rounds

Partner you go i go

1 lap plate push 45#

12 cal bike

Partner: JB

My first round was 1:09. I finished my 4th round at 10:52, didnt catch when JB finished his last.

8-12-26

8min z2 bike 

Nasal 

62 avg rpm

86 cals

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

Hang clean and jerk 115#

10 abmat sit ups

10 air squats

8 cal bike

Time: 16:35

All ub except I dropped 10 set as 5-5 like a bitch.