2-1-26

Leg day

5min bike erg

Box squat with 3 sec neg 

5x135

5x185

5x225

5x275

Max rep 195 = 40

3 monster sets, increasing weight each set

8 double contraction reps (1/2 up + full =1)

Into

5 reps w 3 sec down and 3 at bottom

Into

10 piston reps

Into

10 triple pulse lunges per leg

35, 50, 70 for the 3 sets. Lunges bodyweight.

1-30-26

5min z2 bike

55 avg rpm

Nasal

48 cals

Partner wod

40min cap

100-80-60-40-20 cal bike

10-8-6-4-2 rope climbs

20-16-12-8-4 wall walks

Time: 32:55

Partner: JB

All in 10 cal sets at 70 rpm

Did 2-3 rc per set

Ww were 5s, 4-2-2, so on

1-28-26

Z2 bike

7.5min

54 cals

10min emom

200m row

1:42 pace for all

7:13 total row time.

38 sec a round

Rest 2min

8min emom

C&J at 7 RPE

185x4

195

205

215

225

Rest 2min

10min emom

10 bar facing burpees

All 25 sec or less, had 3 rounds at 24 sec.

This felt good. Rows were good. Bfb felt great. 225 felt great too. Next time id do 205 for 4 sets then 225 for 4.

1-26-26

4 sets

20 wallball 20#

10 box jump overs 24"

10 wb

5 bjo

Rest 2min

Times: 1:27, 1:27, 1:30, 1:28

Leg day

Back squat

15x95

12x135

10x185

8x225

6x235

70% of set 5 for 5 sets of 7 reps rest 15 sec

165

Banded landmine RDL, green, 45# w 3 sec neg

15

12

10

3 sets

10 bb hip thrusts 135#

Into

60 sec banded sumo walk

Bulgarian split squats

2 min hold at parallel each leg

I did 1min on, 30 sec off, 1 min on for each leg.

10 tgu

70#

1-23-26

15min z2 bike

All Nasal

57 avg rpm

149 cals

30min cap

15 hspu

40 dus

18-15-12-9-6-3 powersnatch

Weights 95-115-135-155-165-185

Time: 30:00

All hspu 6-5-4.

All dus ub after 1st set.

Snatches no misses until 165 set. Had 4 misses. That killed my time. 

Finished 5 dus into 185 round.

1-21-26

15min z2 bike

56 avg rpm

147 cals

Every 2min for 6 rounds

6 powersnatch 95#

4 ohs

10 bar facing burpees

Time: 45 sec for first round then 44 sec for all rest. Ub.

Rest 8min

15min z2

500m row

12 empty bb thrusters

400m ski

10 t2b

40 bodyweight walking lunges

R: 1+ 18 lunges (didnt do t2b in 2nd round)

1-18-26

Leg day

5 sets

30 fast 3/4 heel elevated goblet squats 35#

Into

12 back squat 3 sec down, 3 sec up

95

115

135

155

175

Dbl DB Reverse lunges step ups 20"

5 reps per leg

35# first set, 50# for rest

Finisher

100 banded seated hamstring curls, red band

100 banded glute bridges, blue band