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

10-3-26

4 mile run with Kate at Greenway

35:10

Miles were 9:10, 8:55, 8:43, 8:19.

10-2-26

15min z2 bike

33% nasal

Rpm 55

130 cals

Partner wod

Partner: Kate

For time:

10 rounds, YGIG 

15/12 cal bike

15 wallball 20/14#

10 deadlift 225/155#

6 t2b

Time: 24:21

I finished at 21:29. My times were 1:59, 1:57, 2:15, 2:25, 2:19.

All bikes around 75 rpm. Wb, dl, and t2b ub.

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.