5-3-26

Leg day

Heel elevated front squat with 3 sec neg

15 reps 95

12 x115

10x135

8x165

7x5 with 15 sec rest between sets 135

Db Bulgarian split squats

3 sets of 8 per leg

60

80

90

3 sets

20 banded Russian kbs, green band, 70#

Into

10 reps per leg Copenhagen abduction on bench

Belt squat

9 sets of 8

3 sets with 90

3 sets with 180

3 sets with 270

5-1-26

15min z2 bike

57 avg rpm

Nasal

154 cals

Partner wod

30min cap

150cal bike

100 sa db snatch 50#

100 burpee box jump overs 24"

150cal bike

Time: 28:55

Partner: Aamer

4-29-26

15min z2 bike

Avg rpm 56

Nasal

145 cals

Bradshaw

10 rounds for time

3 hspu

6 deadlift 225#

12 pull ups

24 DUs

Time: 18:16

ub hspu and dl

pull ups ub thru 4 rounds then 6-6

dus should be ub but had 5 rounds that broke. not a good rope day.

4-27-26

10min z2 bike

50 avg rpm, legs sore

Nasal

I dont remember the cals. Probably 70ish

4 rounds

500m row

10 powersnatch 135

10 bfb

18:07

Rows 1:50-1:52

All quick singles

4-26-26

Leg day

Box squat with 3 sec neg

5x135

5x165

5x185

5x225

5x245

Max reps at 70% last weight 175#

35 reps

3 rounds

15 banded hip thrusts w 15 sec neg, blue band

Into

30 fast seated banded abduction

Into

10 ghd

3 rounds, building weight

8 goblet squats half up + full = 1 rep

Into

5 goblet squats 3 sec down and 3 sec at parallel

Into

Max goblet piston squats

Into

10 per leg triple.pulse walking lunges, bodyweight

Weights per round were 35, 50, 70.

Did 10 strict pull ups unbroken after each set until 100.

4-24-25

10min z2 bike

57 rpm

Nasal

105 cals

5 rounds with 90 sec rest between

8 deadlift 115#

25 DUs

10 cal bike

10 burpees

Times:

1:19

1:20

1:21

1:21

1:24

4-22-26

10min z2 bike

62 avg rpm

Nasal

125 cals

5 min emom

10 SA KBS per arm 35#

Holleyman 

For time

30 rounds

5 wallball 20#

3 hspu

1 powerclean 225#

Time: 35:16

All unbroken. No misses on cleans. That was my goal.

Finished the 26 round of wb at the 30:00.