9-30-29

15min z2 bike

Mixed

52 rpm

115 cals

Back squat build to 67% (200)

5x95

5x135

3x165

2x185

Cluster sets x2

5x200

Rest 30sec

5x200

Rest 30sec

5x200

Rest 2.5min

Dbl db Bulgarian split squats

3x5 per leg with 50s

Partner wod with Ashley

For time:

60 Russian kbs 53#

60 burpees 

60 kbs 

60 kb box step overs, goblet 24"

60 kbs

60 burpee kb box step overs 

60 kbs

Time: 19:18

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