9-11-26

15min z2 bike

154 cals 

Mostly nasal

Partner wod

For time:

2000m row buy in

20 rounds

4 devils press 50#

5 pull ups

8 powers natch 95#

15 burgers

2000m ski buy out

Time: 53:00 we finished 16th round and stopped.

Partner: Tommy

We rowed 250m at time.

Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.

9-9-26

8min z2 bike

71 cals 

For time:

2 rounds of each couplet before moving on

20cal ski

12 s2o 135#

20 cal ski

6 powerclean 185#

20 cal ski

12 deadlift 205#

Time: 13:33

That was the best s2o I've done. All ub.

Cleans singles.

DL as 7-5 both times.

Rested 5min then 

Build to heavy DL double

205

255

285

305

325

9-6-26

Leg day

2 mile z2 run on air runner

100% nasal

17:52

6.6 pace

Half mile in 4:28, Mile 8:52, 1.5 at 13:24.

I could go faster but wanted to see what a nasal pace and time would be.

Back squat max

3x165

3x185

3x215

3x235

1x255

1x275

3 rounds

10 bb hip thrusts w 3 sec neg 135#

20 seated banded hip abductions

2min max reps back squat w/bodyweight

185 for 20

9-4-26

Every 10min for 2 rounds

400m run

5 bar muscle ups

15 deadlift 185#

5 bmu

15 dl

5 bmu

400m run

Rest until 10min then go again.

R1: 6:53, R2: 10:50

out the door in 2nd round at 18:33.

Bmu ub thru 4 sets then 3-2, 2-3.

DL 10-5, 8-7, 8-5-2, 6-5-4

2nd round i was struggling

9-2-26

5min z2 bike

40 cals

Deadlift

5x5 at 275#

3x4 min rounds

18 cal row

10 strict hspu

Rest 2 min

18 cal row

5 wall walks

Rest 2min

18 cal row

50ft hs walk

Rounds were 2, 2, and 1+28 ft

Rest 4min

For time:

50 cal bike

3:32

8-31-26

Shoulder day

15min z2 bike

Nasal

140 cals

56 rpm avg

BB strict press 

10x45

10x75

10x95

10x105

Filly Press w 53# kb

3x10 w 35# db

SA kbs

10 per arm

35#

Then 5x10 per arm 53#

Switch in air

TGU

10x53

10x70

8-30-26

Leg day

3 rounds

10 banded step ups, 24" w black band

Anderson back squat, green bands

5x5 w 3 sec neg

135

155

175

195

205

Superset

Bb hip thrusts

15, 12, 10

Into

Single db bulgarian split squats

15 with 50# straight into

15 bodyweight

Switch legs after