11-13-26

Push jerk

5x3

135

155

175

195

205

Back squat

2 sec pause at bottom

5,4,3, 3x2 at 55, 60, 65, 70%

5x175

4x195

3x210

2x230

2x230

2x230

SUPERSET 

DB incline bench 

3x10

Strict pull ups

3x10

Incline 50, 70, 70

10min mom

10 Russian kbs 70#

Into

10 TGU

70#

6min

11-11-26

15min z2 row

2:00.8 pace

3753m

247 cals

Lateral shuffles

4x5

Step and stick

3x3

Hang powerclean

5x3, fast, light, technique

95

115

135

155

155

Deadlift

4x4 at 70%

295

BB RDL

3x8

225

DBL DB box step ups, 20"

3x8 per leg

50#

11-9-26

5min z2 bike

Nasal

41 cals

10min z2 ski

Eyes closed

2382m

149cals

2:07 pace

Wb chest passes 20#

3x4

SA DB bench

4x5 per arm

70

80

90

90 (left arm needed a spot for reps 2 and 4)

Bb standing strict press

3x6

95

115

135

Bb bent row

175

175

195

Superset

3x12 per arm, db hammer curl 50# 

3x12 ring dips, ub

Partner wod

YGIG

Ski 30 seconds for 16 minutes.

I skied at 1300+ the whole time.

JB and I combined for 343 cals in 16 min.

11-8-26

Warm up

10 chest passes 20#

4x10 yd sled push 180#

4x10 sprint starts at 75%

3x3 low box jumps 20"

Power clean

5x3 at 65%

185

185

185

205

205

All tng 

Back squat

5x5 72%

230

DBL DB Bulgarian split squats

3x8 per leg 70#

Seated banded Hamstring curls

3x10 green band 

Standing calf raises

3x10 with 2 db 70#

Seated calf raises

3x10 w 70#

At halftime of Cowboys game

8min of 30/30 bike intervals

11-6-26

15min z2 bike

Nasal

161 cals

Superset

3x10

DB incline bench 50#

Strict pull ups

Push jerk 

5x3

135

155

175

195

195

Front squat

5x5 at 50% back squat max

165

15min amrap

10cal bike

10 alt db snatch 50#

10 box jump over 24"

10 t2b

R: 7+3 snatches 

11-4-26

7min z2 bike

66 cals

Lateral shuffles

4x5 each way

Step and stick

3x3/slide

Hang power clean

5x3 light and fast

135#

Deadlift

4x4 65-75%

254

275

295

315

BB RDL

3x8

135

185

225

Dbl DB box step up 20", 50s

3x8 per leg

Paloff press

3x10/side

Black band, double kneel

Side plank

3x30 sec per side

11-2-26

15min z2 bike

131 cals

Wb chest passes

4x3 20#

Single arm DB bench

5 per arm

50

60

70

80

90

Standing BB strict press

3x6

115

135

125

BB bent row

3x8

155

175

195

Superset

3x12 db curl 35# (12 per arm)

3x12 ring dips

8min bike

30sec z2/30 sec at 75%

116 cals