11-9-26

5min z2 bike

Nasal

41 cals

10min z2 ski

Eyes closed

2382m

149cals

2:07 pace

Wb chest passes 20#

3x4

SA DB bench

4x5 per arm

70

80

90

90 (left arm needed a spot for reps 2 and 4)

Bb standing strict press

3x6

95

115

135

Bb bent row

175

175

195

Superset

3x12 per arm, db hammer curl 50# 

3x12 ring dips, ub

Partner wod

YGIG

Ski 30 seconds for 16 minutes.

I skied at 1300+ the whole time.

JB and I combined for 343 cals in 16 min.

11-8-26

Warm up

10 chest passes 20#

4x10 yd sled push 180#

4x10 sprint starts at 75%

3x3 low box jumps 20"

Power clean

5x3 at 65%

185

185

185

205

205

All tng 

Back squat

5x5 72%

230

DBL DB Bulgarian split squats

3x8 per leg 70#

Seated banded Hamstring curls

3x10 green band 

Standing calf raises

3x10 with 2 db 70#

Seated calf raises

3x10 w 70#

At halftime of Cowboys game

8min of 30/30 bike intervals

11-6-26

15min z2 bike

Nasal

161 cals

Superset

3x10

DB incline bench 50#

Strict pull ups

Push jerk 

5x3

135

155

175

195

195

Front squat

5x5 at 50% back squat max

165

15min amrap

10cal bike

10 alt db snatch 50#

10 box jump over 24"

10 t2b

R: 7+3 snatches 

11-4-26

7min z2 bike

66 cals

Lateral shuffles

4x5 each way

Step and stick

3x3/slide

Hang power clean

5x3 light and fast

135#

Deadlift

4x4 65-75%

254

275

295

315

BB RDL

3x8

135

185

225

Dbl DB box step up 20", 50s

3x8 per leg

Paloff press

3x10/side

Black band, double kneel

Side plank

3x30 sec per side

11-2-26

15min z2 bike

131 cals

Wb chest passes

4x3 20#

Single arm DB bench

5 per arm

50

60

70

80

90

Standing BB strict press

3x6

115

135

125

BB bent row

3x8

155

175

195

Superset

3x12 db curl 35# (12 per arm)

3x12 ring dips

8min bike

30sec z2/30 sec at 75%

116 cals

11-1-26

Let's get Athletic, Day 1

Warm up

3x4 wallball chest throws, 20#

4x10m sprint takeoff at 65%

4x10m sled push 180#

3x3 short box jumps 20"

Power clean

5x3 at 60-79%

165 

170

185

185

185

Felt good and fast with good technique.

Back squat

5x135

3x185

6x210

5x225

4x240

3x255

8x185

Dbl db Bulgarian split squats

3x8 per leg with 35s

3x10 seated banded hamstring curls

Green band

15min amrap

12 cal bike

12 Russian kbs 70#

10 push ups

150m row

R: 6+12 cals

10-30-26

15min z2 bike

143 cals

Back squat

5x135

3x5 at 185

30min cap

Buy in: 1 mile run

50 wallball 20#

40 t2b

30 clean and jerk 135#

20 hspu

10 thrusters 135#

Time: 28:31

Mile was 7:08

Wb as 30-20.

T2b 10, 10, 5s

C&j all singles. These crushed me. So slow. Couldn't breathe.

Hspu 6-4, 6-4

Thrusters 5-3-2

This was way harder than I thought it would be. I haven't run in a few weeks. The c&j was the real killer. And shouldnt be.