10-14-26

8min z2 bike

57 rpm

78 cals

Three Tri sets

A. BB Bulgarian split squats

3x5 at 95# per leg

DB rear raises 

3x10 20#

DB shrugs

3x10 50#

B. Front squat

3x5 at 165 (55% back squat)

DB Incline bench

3x10 50#

DB Lateral raises

3x10 w 20#

C. Back squat

5x210

5x215

5x225

Push ups

3x10

Kbs

3x10 American w 53#

10-12-26

3x10 kbs

35, 35, 53

Deadlift

4x135

4x225

4x275

4x300

4x300

2x345

2x345

10 push ups after each deadlift set.

18min amrap

30 wallball 20#

10 burpee box jump over 24"

500m row

R: 3+39

Row was 1:54 and then 2:02 pace

10-11-26

Squatober

Back squat

Warm up

5x135

5x185

3x210

2x225

10min max sets of 2 reps at 81.5%

245

I hit 16 sets. That's 3 more than last week with 5 more pounds. Wore belt whole time. Tried for every 30 sec. Had 9 rounds in 5 min.

Superset

4x10 seated DB Arnold Press

4x5 per arm DB row

35, 35, 45, 45 for Arnold 

70 for rows

Superset

4x5 strict weighted pull ups, 45#

4x5 DB pullovers 45#

DB reverse lunge max sets of 5 per leg in 5min with 15% of bodyweight in each hand, 30# each.

12 rounds of both legs completed. Unbroken.

10-9-26

7 min bike

4 min z2 

3min 30/30

78 cals

Back squat wave sets

3x70% 210

1x85% 255

3x75% 225

1x90% 270

3x80% 240

1x95% 285

These felt good, especially the 90 and 95%. I didnt think they'd feel so good. Wore belt for those.

Front squat wave sets

4x55% 155

2x65% 185

4x60% 170

2x68% 190

10-7-26

5min 30/30 bike interval

50 cals

Back squat

5x5 at 72%

215

These felt great.

Falkel (hero wod)

25min amrap 

8 hspu 

8 box jumps 30"

1 rope climb

R: 11+16

Have head cold so wasn't my best.

Burned about 90 seconds in the middle to run to car and get a shin sleeve cuz rope was burning me. Black ropes are definitely harder.

All hspu and bj ub.

10-5-26

15min z2 bike

Nasal

52 rpm

128 cals

Snatched grip deadlift, no bounce

5x5 at 200

Push ups

3x20

Every 30 sec for 20 min

1 clean and jerk 185#

No misses, 41 reps

10-4-26

Leg day

Back squat

Warm up

5x60% 180

3x70% 210

2x85% 225

10min max # sets of 2 at 80%

13 sets

Beltless for first 7 sets

Zercher squat

Light to medium

4x5

135

Superset

2 rounds

10 seated Dbl DB press 50#

5 SA DB row 50 then 70

Bodyweight Bulgarian split squats

3x10 per leg 3 sec down and up