9-28-26

15min z2 bike

55 rpm

Nasal

135 cals

Deadlift 

5x3 at 70%

Every rep from dead, no bounce.

280

Strict pull ups

7x3 full ROM

Last3 sets did weighted with 25, 35, 45#

Wod

3 rounds

3min on, 2min off

15cal ski

12 burpees

Max rep power clean 155#

R1: 20

R2: 17

R3: 12, wanted 15.

All singles, no breaks until R3, but weren't long.

9-27-26

Leg day

2 mile run

14:39

Mile 1: 7:31

Mile 2: 7:08

Squatober

Back squat

10x135

8x165

6x195

5x220

4x220

3x240

8x185

Superset

5x10

Dbl db rdl 50#

Back rack reverse lunges

95

115

135

155

175

Front planks 

3x1min

9-25-26

5 rounds for time

10 SA Devils Press 40#

1 lap plate push 45#

10 back squat from ground 135#

100m run

Time: 18:32

9-23-26

6min z2 row

1537m

Mouth

Right at 2min pace

5min max rep

Power clean 225#

Rest 2min

10min afraid

10 wallball 30#

10 cal bike

Total score of both: 161

Hit 12 of 15 attempts at 225#.

7 rounds + 9 we. All ub.

9-21-26

15min z2 bike

Talked

128 cals

52 rpm

Every 5 min for 20min

40 DUs 

20 t2b

10 hang powersnatch 95#

200m run

2:54

2:51

2:57

3:13

Broke once on dus in 1st and 4th round. Snatched ub. T2b were 10-6-4. Last 3 rounds the 4 were non-kip. Last round the 6 were too. That's where I lost time.

9-20-26

Leg day

2 mile run on air runner

13:57

1st mile 7:13

2nd mile 6:44

Stayed above 8.2 the whole time. Ran last 1/8 mile above 10.

Box squat

5x8 w 3 sec neg and 1 sec pause at bottom

135

165

185

205

225

Front Back single DB lunge

3x5 per leg w 50# (F-B is 1 rep)

3 sets

10 heel elevated dbl DB front squat 50# 3 sec down and 3 sec up

Into

10 bodyweight 3/4 squats

9-18-26

15min z2 bike

Nasal

143 cals

Partner wod

For time:

Buy in

6 down-back sled pushes 300#

200 bjo 24"

150 wallball 20#

100 sandbags over shoulder 100#

75 bar facing burpees

50 pull ups

Buy out

1000m ski

Time: 43:15

Partner: JB