5-20-26

15min z2 bike

57 rpm

Nasal

147 cals

25min cap

1000m row buy in

3 rounds

10 t2b

10 s2o 135#

10 burpees

800m run buy out

Time: 17:50

Row 3:37

T2b 10, 5-5, 6-4, 6-4 these fell apart. I expected ub here.

S20 10, 10, 6-4, 6-4 these felt good. Wanted ub but happy with how it felt and technique.

Burpees slow and felt heavy.

5-18-26

10min bike

30 sec at 55 rpm

30 sec at 70+ rpm

Total: 130 cals

20min cap

10-20-30-40

Push ups

Box jump overs 24"

After each set run 100m and do 3 squat cleans at 70%

165#

Time: 13:40

Squat cleans were quick singles.

Bjo ub

Push ups 10, 20, 10-6-5-5-4, 10-5-5-3-3-2-2-3-2-3-2.

5-17-26

Leg day

Anderson Front Squat, banded.

I used black bands

5 sets of 5 at 6,7,8,9,10 rpe

5x95

5x115

5x135

5x155

5x175

5x195

2x205

175 was my 1p rpe but didnt feel like it so I did 195. That didnt feel like it either so I did 205. Only got 2 reps, that felt like it.

3 rounds

30 seated banded hamstring curls per leg, red band

Into

BB RDL

10 heels together

10 neutral

10 sumo

Used 135#

Bulgarian death set

90sec max reps Bulgarian split squats 53#

Rest 2min

90 sec other leg

Did 50 each leg as 25-10-8-7. Had 6 sec left on the right leg to do more.

5-15-26

15min z2 bike

58 rpm

Nasal

153 cals

For time

20 back squat 185#

1 lap hs walk

1 mile run

20 back squat

1 lap hs walk

Time: 16:55

Squats ub then 10-10 (should've been ub)

Hs walks terrible

Mile in 7:44

5-13-26

15min z2 bike

59 rpm

Nasal

155 cal

Cinderella

Partner wod

18min cap

1000m row

20 devils press 50#

5 wall walks

40 box jump overs 24"

5 wall walks

60 DB thrusters 50#

5 wall walks

80 wall ball 20#

5 wall walks

Time: 16:30

Partner: Aamer

Rowed 250s

DP in 5s

Bjo 10s

Thrusters 6s

Wb 20s

Ww I did 3 everything.

Split jerks

5x95

3x115

3x135

3x155

3x185

5-11-26

15min z2 bike

57 rpm

Nasal

146 cals

Powersnatch build

3x95

3x115

3x135

3x155

1x165

4x175 3 fails

15min amrap

200m run airrunner

6 dball over shoulder 100#

10 ghd

R: 7+200m

5-10-26

Leg day

Back squat 

10x45

10x135

8x165

6x225

20x185

3 rounds

DB hip thrusts w 3 sec neg

15

12

10

Into

20 heavt banded pull thrus, green 

Front foot elevated reverse lunges, per leg

15x95

12x115

10x135

After each set I did 

10 strict pull ups

10 bb push ups

Accumulated 100 of each.