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.

4-20-26

15min z2 bike

Nasal

60 avg rpm

170 cals

20min cap

21 thrusters 95#

12 SA devils press 50#

9 bar Muscle ups

15 thrusters

9 SA DP

6 BMU

12 thrusters

6 SA DP

3 BMU

Time: 9:57

Thrusters felt good. 13-8, 10-5, 7-5

DP steady

BMU ub 9 and 6. On 3 set did 2 and felt like I was gonna fail so indropped.fpr 20 sec and then did the 1. Failing would've cost me more time.

4-19-26

Leg day

Back squat

15 light 135

12 moderate 165

10 moderate to heavy 195

8 heavy 225

6-8 heavy as possible 240#

I got 7, failed the 8th

Drop 70% of last set and do 5x7 with 15 sec rest between sets, 165#

Banded landmine RDL, green band, 45# with 3 sec neg

15

12

10

Superset

3x

10 DB hip thrusts 90#

60 sec banded sumo walks

2min per leg Bulgarian split squats hold at parallel

I accumulated 100 strict pull ups in unbroken sets of 10 between sets throughout the workout.

4-17-26

15min z2 bike

Nasal

Avg rpm 59

160cals

For time

75 cal row

50 burpees over bar

25 powersnatch 135#

Time: 13:40

Wanted sub-12. Would've been but I wanted sub 4 for snatches and it took me 6:33.

Row 3:23

Burpees 3:44

Snatch all singles.

Abs

2 rounds

10 furniture slider Pikes

10 Russian twists per side 35#

10 plate overhead toe taps 35#

4-15-26

15min z2 bike

Nasal

58 avg rpm

146 cals

For time

2-4-6-9-10-8-6-4-2

Deadlift 225#

Bar over burpees

Time: 5:34

Ub except for 10 as 6-4 and 8 as 5-3. Could've held on but wanted to keep burpees moving.

Rest 3 min

5min z2 bike

49 avg rpm

Mouth

46 cals