9-16-26

11min z2 bike

103 cals

55 rpm 

Deadline

5x2

295

315

335

355

355

The 355 were singles

18min amrap

100m run

5 burped box jump overs 30"

5 clean and perks 135#

5 before

5 bar muscle ups

5 before

R: 4+100+3

All bmu ub 

9-14-26

Back day

5 rounds

10 strict pull ups

10 SA KB bent row 53#

10 tgu 53#

7min z2 bike

72 cals

57 rpm

9-13-26

Leg day

2 mile run

Time: 15:42

Beat last week by 2:10

Z2 for first mile between en 7-7.4 in 8:12.

Second mile as z3 mix of nasal and breath in 7:30.

Heel elevated front squat

20x75

18x95

16x115

14x135

12x155

10x175

8x185

8x185

8x185

Bulgarian split squat death set

3 rounds

8 single DB heavy 70#

Into

8 single dB moderate 50#

Into

8 single dB light 35#

Swith legs

9-11-26

15min z2 bike

154 cals 

Mostly nasal

Partner wod

For time:

2000m row buy in

20 rounds

4 devils press 50#

5 pull ups

8 powers natch 95#

15 burgers

2000m ski buy out

Time: 53:00 we finished 16th round and stopped.

Partner: Tommy

We rowed 250m at time.

Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.

9-9-26

8min z2 bike

71 cals 

For time:

2 rounds of each couplet before moving on

20cal ski

12 s2o 135#

20 cal ski

6 powerclean 185#

20 cal ski

12 deadlift 205#

Time: 13:33

That was the best s2o I've done. All ub.

Cleans singles.

DL as 7-5 both times.

Rested 5min then 

Build to heavy DL double

205

255

285

305

325

9-6-26

Leg day

2 mile z2 run on air runner

100% nasal

17:52

6.6 pace

Half mile in 4:28, Mile 8:52, 1.5 at 13:24.

I could go faster but wanted to see what a nasal pace and time would be.

Back squat max

3x165

3x185

3x215

3x235

1x255

1x275

3 rounds

10 bb hip thrusts w 3 sec neg 135#

20 seated banded hip abductions

2min max reps back squat w/bodyweight

185 for 20

9-4-26

Every 10min for 2 rounds

400m run

5 bar muscle ups

15 deadlift 185#

5 bmu

15 dl

5 bmu

400m run

Rest until 10min then go again.

R1: 6:53, R2: 10:50

out the door in 2nd round at 18:33.

Bmu ub thru 4 sets then 3-2, 2-3.

DL 10-5, 8-7, 8-5-2, 6-5-4

2nd round i was struggling