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

8-21-26

For time:

1 mile run

50 wallball 30#

1 Mike run

Goal: sub 20min

Time: 18:51

Mile: 7:15

Wb: 3:29 as 20-10-6-4-6-4

Mile: 8:07

I am happy with my performance.

Rest 7min

8min z2 bike

Mouth

51 cals

50 rpm

8-19-26

10min z2 bike

Nasal

109 cals

60 rpm

5x5 deadlift

135

185

235

285

315

For time:

400m run

40 unbroken sandbag walking lunges 100#

400m run

30 sandbag ground to over the shoulder 100#

400m run

20 burpees over sandbag

400m run

100m sandbag bear hug farmers carry ub 100#

Time: 18:33

8-17-26

8min z2 bike

Nasal talk mix

83 cals

15min amrap

15 cal row

5 burpee box jump overs 30"

10 thrusters 95#

5 bbjo

5 bar Muscle ups

5 bbjo

R: 2+41

4 bbjo from finish. I was a bitch and stood there too long before last thruster set. Def should've finished 3 rounds.

thrusters ub

bmu ub

rows 1300 avg

8-15-26

Leg day

Back squat

3 setsto build to bodyweight

5x135

5x165

5x185

3 setsof max reps bodyweight at 8 rpe

185 as 3x10

Felt heavy today

Immediately into

Max rep heel elevated somersault squat 70#

Did 10 each, couldve hit 15.

Rest 4 min

In between each set I did 10 steict pull ups

6 sets of 10

Superset

3x15 DBL DB RDL w 3 sec neg 35#

Rest 1 min

3x10 SA DB bent over row 70#

Superset

3x10 per leg bulgarian split squats w green band and single DB

50, 60, 70#

Rest 1 min

3x10 landmine t-bar row with rope

70, 95, 95#