7-13-26

1st day back from Sunapee

10min z2 row

2578cals

1:57.7 pace 

Into

7min z2 bike

52 rpm

50 cals

Every 10 min for 20 min

12-9-6

Alt DB snatch 50#

Bar facing burpee

Wallball 20#

Max cal bike with remaining time

R1: Finished in 4:41 and got 51 cals

R2: finished in 5:44 and got 41 cals

Rode 58 avg rpm both times. All wod unbroken

6-28-26

For time:

50cal bike

30 hspu

20 back squat 155#

30 yd back rack walking lunge 155#

20 bar Muscle ups

50cal bike

Time: 22:33

Bike 2:45

Hspu 10, 10, 5, 5

Squats 11-9

Lunges in 10s

Bmu 6-6-5-3

Bike 4:35

6-24-26

20min z2 bike

Nasal

55 rpm

178 cals

7min amrap

3-6-9-12-15...

Walball 20#

Ski cals

Rest 2min

7min amrap

Down back plate push 45#

3-6-9-12-15...

Burpees over plate

Rest 2min

100cal bike

1st amrap: finished 9 cals into 18.

2nd amrap: 1 burpee into 15.

Cals: 9:34 at 59 rpm avg

6-21-26

Light leg day

Back squat sets of 5

95

135

165

185

205

225

Father's day wod

25min cap

4 rounds

20 abmat sit ups

20 alt db snatch 50#

20 10m shuttle runs

20 box jumps 24"

Then max cal assault bike

Time: 17:51

Cals: 75

6-17-26

15min z2 bike

Nasal

158 cals

60 rpm

OHS

5x2

135

165

185

205

225

This felt great, havent gone this high in a long time.

20min amrap

5 strict hspu

50 dus

250m row

R: 6+5+50+10m

Dus were ok. Only 2 sets ub. Not good.

All rows at 1:43-1:45 pace.

Shspu 3 sets ub then 3-2, 2-1-2, 3-1-1, 3-1-1.

6-14-26

Leg day

Ross hit a new back squat max of 110 today, up 10 lbs from last max.

Back squat

Build toward 1 rm

3x195

3x225

3x255

1x275

1x285 failed

3 sets

10 kb hip thrusts w 3 sec neg 88#

Into

20 banded seated hip abductions, boots band 

3 sets

5 heavy lunge returns per leg

Into

10 alternating split jumps per leg

Lunge weights were 1 db 50, 2 db 50, 1 kb 88 per set.

6-12-26

22min cap

100 wb

80 t2b

800m run

100 wb

Time: 22:00

100 ub wb in 3:25

then t2b fell apart. took me 9:32 as 8-8-4-4-8-then all 4s.

Run in door at 17:30

63 wb at cap, did 10s with 13 at end.