9-2-26

5min z2 bike

40 cals

Deadlift

5x5 at 275#

3x4 min rounds

18 cal row

10 strict hspu

Rest 2 min

18 cal row

5 wall walks

Rest 2min

18 cal row

50ft hs walk

Rounds were 2, 2, and 1+28 ft

Rest 4min

For time:

50 cal bike

3:32

8-31-26

Shoulder day

15min z2 bike

Nasal

140 cals

56 rpm avg

BB strict press 

10x45

10x75

10x95

10x105

Filly Press w 53# kb

3x10 w 35# db

SA kbs

10 per arm

35#

Then 5x10 per arm 53#

Switch in air

TGU

10x53

10x70

8-30-26

Leg day

3 rounds

10 banded step ups, 24" w black band

Anderson back squat, green bands

5x5 w 3 sec neg

135

155

175

195

205

Superset

Bb hip thrusts

15, 12, 10

Into

Single db bulgarian split squats

15 with 50# straight into

15 bodyweight

Switch legs after

8-28-26

40min cap

16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpee box jump overs 24"

200m run

Time: 34:20

Goal was sub 32.

All bbjo ub.

8-26-26

7min z2 bike

51 cals

Nasal

53 rpm

Deadlift

3x135

3x185

3x225

3x275

3x295

3x315

12min cap

6 rounds

15 wallball 20#

5 clean and jerk 185#

Time: 14:32

Wb ub

C&j singles, missed once on the 6th rep.

8min z2 bike

42 cals

Talking

47 rpm

8-24-26

Shoulder day

5min z2 bike

37 cals

Mouth

51 rpm

Filly press

8 rounds with 35# kb

2 sets of 10 each arm with DB of

20

25

30

35

10 TGU

53#

Single arm kbs 35#

5x10 per arm, switch in air.

3x10

Banded double arm front raises

Into

Banded single arm lateral raises

Red band

8-22-26

Leg day

Back squat

5x8 with 3 swc neg

135

165

185

205

225

3 sets

15 heavy banded single DB sumo RDL w 3 sec neg

Green band, 50#

3 rounds

15 heel elevated db sumo squat with 3 sec neg

50#

Into

10 dbl db triple pulse lunge per leg, 25s