4-28-24

 Thunder Bros Leg Day

Warm up

3 rounds

20 jumping squats

10 banded squats each leg, green band, 20" box

Back Squat

15 light - 95

5 feeder - 115

5 feeder - 135

5 feeder - 165

15 reps heavy - 185

30% of heavy set for 7 reps, rest 15 sec, x5 - 135

Banded BB RDL

3 sec neg, 1 sec up

12 with red band empty bar

10 with black band and 75#

10 with black band and 95#

8 with red and black band and 95#

4 rounds

15 heel elevated (on 45# plate) KB goblet squats, 53#

straight into

20 triple pulse walking lunges, bodyweight

Accumulate 3 minutes of dead hang from a pull up bar afap

2 minute hang

rest 1 min

1 min hang

3 minutes in 4 minutes

4-27-24

 QC Fit North vs. West Comp

We won the first WOD

1 min max cal bike

2 min max rep SA devils press 50#

other partner go

1 min max cal ski

2 min max distance plate push.

I hit 45 cals on bike, 20 DP, 20 cal ski, 6 trip plate push

Olympic complex

1 powerclean

1 squat clean

1 front squat

1 s2o

Goal was 225, and I hit it: https://youtube.com/shorts/wxi5xwEdfCA?si=c5IJJZ1c_-gYptAN

Tommy hit 305.

Combined weight was 530. (2nd place by 20 pounds)

Chipper

20 min cap

Buy in - 800m run in 200m increments

80 wallball 20#

80 DUs

60 deadlift 225#

60 box jump over 24"

40 SA DB snatch 50#

40 HSPU

20 pull ups

20 lateral burpees over bar

Buy out - 800m run in 200m increments

Time: 16:09 (2nd by 19 sec)

4-26-24

 Thunder Bros

4x12

Rack pulls

135

185

225

225

3x15

SA DB curl + hammer curl 25#

This burned!

15min z2 bike

avg rpm 63

210 cals

100 at 7:19

200 at 14:22

4-24-24

 Thunder Bros Shoulders

Single arm DB press

5 rounds

1 strict press + 5 push press with 2 sec pause at top

35

50

50

50

60

BB reverse grip strict press w/3 sec neg

4x12 with 75#

Seated alternating DB front raise

4x10

15

20

25

25

BB wide grip upright row into narrow grip upright row

2 sets of 15 into 15 - 45#

15min zone 2 bike

202 cals

62 rpm avg

Hit 100 cals at 7:45 and 200 at 14:53

4-23-24

 Every 4 minutes for 4 rounds

500m row

6 wall facing handstand push ups

Done by 3 minutes each time.

All rows were 1:45.

rest 5 min

Every 4 minutes for 6 rounds

400m run

20 t2b

alternate t2b every set with

20 c2b

all runs were between 1:45 and 1:53.

t2b were 10-10, 10-5-5, 10-5-5

c2b were 10-7-3, 10-5-5, 5-5-5-5

4-21-24

 Thunder Bros Legs

Front squat

7 reps w/7 sec neg - empty bar

7 reps w/6 sec neg - 95

7 reps w/5 sec neg - 125

7 reps w/4 sec neg - 145

7 reps w/3 sec neg - 165

7 reps w/2 sec neg - 165

7 reps 2/1 sec neg - 165

Superset

20 banded light KBS

10 copenhagen adductor each leg

rest 90 sec

Used 35# kb with red band for first set, grey band for rest of sets.

Burnout

90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db

rest 2min

do the other leg

Used 20# db. Got 52 reps each leg.

15min z2 bike

62 avg rpm

197 cals

Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.

Superset

10 Banded core rotations each side, red band

20 GHD kayaking

4-19-24

 Thunder Bros Biceps

SA preacher DB curls

4x12 with 3 second negative

25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#

BB cheat curls

Swing up and 3 sec negative

10 reps, 65#

10 reps, 75#

10 reps then drop 30% and do 10 fast reps, 75# then 55#

10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.

Crossfit Games 2024 Quarterfinals WOD

20min cap

3 rounds

50 wallball, 20#

50 lateral burpee box jump overs, 24"

Total: 257

WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.

Burpees were ub and consistent. Second set was mental.

Powerclean and split jerk

Sets of 2, build to heavy

95

115

135

155

175

195

210, missed the jerk on first rep. Did clean only on second rep.

225, missed first clean and stopped.